Fat loss does not have to be difficult, especially if you have a few tricks up your sleeve.  By this I don’t mean I would ever want you to take a dangerous, radical approach to your fat loss but only one that would be healthy and prove great results at the same time.

I have had many clients, friends and family members ask me, “Isabel, is there a way I can drop my first few pounds of fat quickly and easily?” Yes, there is.  It will require a few dietary changes on your part, but the results are incredible.  I have had hundreds of people use these tips with great success, easily losing their first 10-15lbs of unwanted fat.

Here are my 3 Simple and Easy Fat Loss Rules:

1. Don’t eat anything that is white. Name every single food that is white and chances are you shouldn’t be eating it: bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and pasteurized dairy and cheese are all no-no’s during this time.  (Healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule).

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee. Can you add half and half?…Well is it white?  Drink a minimum of 1/2 of your bodyweight in ounces of water each day (ex. If you weigh 200 lbs, you need to drink 100 ounces) to really see the fat fall off.

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look, if the word starts with W and ends in T and has the letters h e a in between, you can’t eat it.  This includes bread, pasta, crackers and cereal.  Many packaged snack foods also contain wheat so be sure to read the ingredients list carefully.

Are you up for this challenge?  Apply these easy fat loss rules to your own eating plan for the next 2 weeks and I know you will be seeing some amazing fat loss results in no time.

Get started on your own personal fat burning meal plans right away with The Diet Solution Program.

Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped over 25,000 people all over the world lose weight, regain their health and permanently change their lives. She is the author of The Diet Solution Program and the Owner of New Body – Center for Fitness and Nutrition in New Jersey.

This is the latest, greatest, weight-loss diet, guaranteed to melt away fat and cellulite and give you the body you’ve always wanted in less time than it takes to tie your shoes…

Ok, now back to reality! You can’t pick up a magazine or watch television these days without being bombarded by quick-fix fad dieting ads like these. But if you look carefully at the small print, there is always a disclaimer, such as “Results not typical” or “Used in conjunction with healthy eating and exercise.”

Because truthfully, no one can lose weight and get healthy using only a fad diet; there has to be a balance of healthful nutrition and exercise in order to lose weight and keep it off for good. When you’re done with this lesson, you’ll be an expert on fad diets, what they do and don’t do for your body, and how they can affect your physical and emotional health.

Here’s How to Identify a Fad Diet:

• It sounds too good to be true.
• It makes outlandish promises.
• It “guarantees” extreme weight loss in a short period of time.
• It excludes one or more foods.
• It overemphasizes one or more foods.
• It categorizes foods into “good” and “bad” lists.
• It severely restricts calories to fewer than 1,200 a day.
• It claims you can “trick” your body in some way.

Most fads force the body to lose weight in one of three ways: through elimination of one or more food groups, through severe calorie restriction, or through the use of stimulant pills or drinks.

Many fads eliminate one or more types of foods, such as fruit, meat, carbohydrates, or fats. To me, these are the worst types of fads. They drill it into your brain that certain foods are “forbidden,” at the same time offering no information about how to balance your nutrition properly.

Over the long term, elimination diets can cause vitamin and mineral deficiency, nausea, dizziness, weakness, constipation, hair loss, and irritability. Moreover, they set you up for absolute failure once you’re done with the diet; your craving and desire for those “forbidden” foods usually causes you to binge on them when you go back to normal eating, causing weight gain and emotional distress.

The most popular type of elimination diet these days is the permanently low-carbohydrate diet. Many of my clients have tried this type of diet, not only because of dramatic “weight” loss during the first week, but also because they were able to eat their vice foods such as butter, sour cream, egg yolks, and fatty meats without feeling guilty. Still, low-carb dieters often lose up to 10 pounds in the first week without really trying. But what did they lose? Was it fat? No. Mostly it was water.

During the first week of a carb-restrictive diet, your body converts the carbohydrates and glycogen, which is stored energy, left in your system into glucose, or blood sugar, the energy used to run your metabolism, brain, and other vital systems.

Since glycogen is stored in the muscles and liver with three to four times its weight in water, when you break down and use a pound of glycogen, you’ll also eliminate 3 to 4 pounds of water through the urine. Many people perceive this as weight loss, but it’s simply metabolic dehydration. Once the glycogen is gone, you’ll feel sluggish, tired, distracted, and irritable as your body tries to use fat as its primary fuel source, putting a huge strain on your kidneys.

Your brain demands glucose to function, but since glucose comes from carbohydrates—which you’re not eating—your brain gets crabby. In addition to feeling rotten and overloading your kidneys, “weight” loss slows dramatically and sometimes even stops after the first two weeks. There is no more excess water to excrete, and your body is now being forced to use body fat as fuel, which would be great if you could actually keep it up! But realistically, no one can. Human beings need carbohydrates to function properly—period.

Here is the ugly underbelly of this sort of diet that no one ever tells you about: Once you go off the diet and return to eating carbs, your body experiences a huge rebound. Your cells, starved for glucose, gorge themselves, and hence take on water to help digest the glucose for energy. Severe bloating often occurs, which many depressed dieters perceive as weight gain.

This causes feelings of failure and a cavalier attitude toward eating; dieters think, this diet didn’t work either, so who cares if I eat a whole pizza? I’m doomed anyhow. In addition, the sudden influx of glucose can cause headaches, stomachaches, and intestinal distress.

All in all, low-carb diets and elimination diets are for the birds! Human beings were designed to eat a variety of foods from all five food groups. Elimination of one or more of these groups goes against the balance of nature.

Many other fad diets rely on severe caloric restriction to force the body to lose weight, some promoting a daily intake of fewer than 1,000 calories a day! That’s just plain starvation, and if that’s your bag, sign up for Survivor! At least you’ll have a shot at a million dollars in the end.

The nickname for these diets—“crash diets”—is amazingly appropriate because that is exactly what happens to your metabolism—it crashes and burns! If your body is not receiving adequate fuel, it goes into a starvation mode, hoarding any calories taken in and storing them as body fat. Your body becomes resistant and unwilling to release those stored calories for use as fuel for fear of going through another long stretch of starvation, so in order to create glucose to fuel the body and brain, the body turns to protein.

Protein is much easier to break down than fat, and as you already know, your body is holding on to that fat for dear life, since it has no idea how long you’re going to be “starving.” So guess where it gets the protein to make the glucose? Your muscles! You’ll literally cannibalize your muscle tissues for use as fuel instead of fat if you’re not taking in enough calories.

If you continue a pattern of calorie-restrictive diets or stay on one of these plans for an extended period of time, your body eventually resets its basal metabolic rate to a lower level than it was at before. It adapts, becomes more efficient, and functions day to day on fewer calories than it needed previously, making it even more difficult for you to lose weight!

Calorie-restrictive diets can also perpetuate a habit of bingeing. Once dieters are done with the program, they eat anything and everything they were denied while on the diet, and then some. Your body wants the calories physically as much as you want them mentally, but since your body takes a bit longer to understand that you’re done “starving,” it continues to hoard calories, storing them as more body fat. Therefore, a repeated pattern of calorie-restrictive diets will in fact make you fatter rather than skinnier!

To lose weight, you do have to limit your caloric intake, but in a healthy way. You have to eat enough calories to fuel your metabolism during the day and enable you to function, but you should be eating few enough to encourage your body to use fat weight as fuel.

To make things even worse, for every pound of lean tissue you lose through crash dieting, you burn 30–50 fewer calories per day! This will drastically lower your metabolism.

On the Fast Track to Fat Loss program we will teach you how to eat properly, exercise, and learn everything you need to succeed long term. Trust me, fad diet do more harm then good over the long term. They stress your body physically, causing your weight to yo-yo and wreaking havoc on your metabolism. Nothing beats solid, sensible nutrition and regular exercise when it comes to losing weight and changing your life forever! We look forward to helping you – every step of the way.

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Can’t think of what menu to serve on the holidays? Here’s some recipes for Christmas dinner, along with entrees and breaky recipes as well.

Breakfast / Brunch Recipes…

Scrambled Eggs with Chives and Sour Cream

Ingredients:
3 large eggs
5 egg whites
salt to taste
freshly ground black pepper
1 teaspoon olive oil
2 tablespoons chopped fresh chives
2 tablespoons non-fat sour cream

Cooking Instructions
1. Whisk the eggs, egg whites, salt and pepper together in a mixing bowl until well blended.

2. Heat the oil in an 8″ nonstick frying pan over medium heat.

3. Pour the egg mixture into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the chives and sour cream and continue stirring.

4. When the eggs have reached the desired degree of doneness, put them on warm plates or a platter and serve immediately.

Fruit Salad

Ingredients
2 tangelos, peeled, pitted and sectioned
1/2 pineapple, cored and cut into chunks
1 medium banana, sliced
2 tablespoons orange juice
1 teaspoon chopped, fresh mint

Instructions
1. Mix the fruit in a bowl.
2. Sprinkle with the orange juice and chopped mint.

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Entree / Appetizer Recipes…

Barbecued prawns

Preparation Time 30 minutes

Cooking Time 6 minutes

Ingredients (serves 6)
24 (about 1kg) green king prawns, peeled leaving tails intact, deveined
Olive oil, for greasing
2 lemons, juiced
Salt & ground black pepper
1 quantity sweet chilli & mango mayonnaise (use a low fat brand – Mandy)

Method
Soak the skewers in cold water for 30 minutes. Drain.
Carefully thread the prawns onto the skewers. Place in a large airtight container and keep in the fridge until needed. Brush a barbecue plate with the oil to grease and preheat on medium-high. Drizzle the prawns with the lemon juice and sprinkle with salt and pepper. Cook prawns on preheated barbecue for 2-3 minutes each side or until they change colour and are just cooked through. Serve immediately with sweet chilli & mango mayonnaise.
prep: 30 mins (+ 30 mins soaking time)
You will need 24 bamboo skewers for this recipe.

Source
Australian Good Taste – December 1999 , Page 13

Caramelised onion and goat’s cheese mini pizzas

Makes 24

Ingredients
2 large low fat pizza bases
2 tablespoons black olive tapenade (I used the option at the bottom of the recipe – Mandy)
olive oil cooking spray
50g goat’s cheese, crumbled (I used a really low fat ricotta cheese – Mandy)
thyme sprigs and extra-virgin olive oil, to serve

Caramelised onion
20g butter (I didn’t use ANY butter for this – Mandy)
1 tablespoon extra-virgin olive oil
4 brown onions, thinly sliced
1 tablespoon thyme leaves

Method
Make caramelised onion: Melt butter (I didn’t use ANY butter for this – Mandy) and oil in a large frying pan over low heat. Add onion and stir to coat. Cover and cook, stirring occasionally, for 20 minutes or until light golden. Stir in thyme. Cook, uncovered, stirring occasionally, for 25 to 30 minutes or until caramelised. Season with salt and pepper. Remove from heat and set aside.

Preheat oven to 240°C. Using a 5cm round biscuit cutter, cut 12 rounds out of each pizza base. Spread mini pizza bases thinly with tapenade. Lightly spray with oil. Place on a baking tray lined with baking paper. Bake pizza bases for 6 to 8 minutes or until crisp. Spoon warm caramelised onion over pizza bases. Top with goat’s cheese (I used a really low fat ricotta cheese – Mandy) and a small sprig of thyme. Sprinkle with cracked black pepper. Lightly drizzle with oil and serve.
Notes & tips
Variations: You could spread pizza bases with tomato, basil or rocket pesto instead of tapenade. Feta or fresh ricotta are suitable alternatives for goat’s cheese.

Source
Super Food Ideas – December 2005 , Page 58

Tomato and pesto tartins

Makes 24

Ingredients
6 small, ripe Roma tomatoes
1 1/2 sheets frozen ready-rolled puff pastry, partially thawed (I used low fat pastry for this – Mandy)
1 eggwhite, lightly beaten
1/3 cup good-quality basil or rocket pesto

Method
Preheat oven to 220°C. Lightly grease two 12-hole, flat-based patty pans. Cut out twenty-four 4cm rounds from a large sheet of baking paper. Use rounds to line patty pan bases.
Trim ends from tomatoes. Cut each tomato into four 0.5cm-thick slices. Place 1 tomato slice in each patty pan.
Using a 5cm round biscuit cutter, cut 24 rounds out of pastry sheets. Brush 1 side of pastry rounds with eggwhite. Place 1 pastry round, eggwhite side down, over each tomato slice. Bake for 12 minutes or until pastry is golden.

Slip a flat-bladed knife under each tartin to loosen. Place, tomato side up, on a plate. Remove baking paper. Top with pesto. Sprinkle with salt and pepper. Serve.
Notes & tips
Note: These tartins are best made just before serving.

Source
Super Food Ideas – December 2005 , Page 57

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Main Christmas Meal 1 – Summer Recipes

Lime and macadamia glazed ham

Ingredients (serves 12)
7 to 8kg leg of ham (I found a large quantity of lean ham – Mandy)
350g jar ginger, lemon and lime marmalade (You can use a diet / low calorie one if you prefer – Mandy)
2/3 cup brown sugar (I used about half of this sugar – Mandy)
2 tablespoons Dijon mustard
2 tablespoons sweet chilli sauce
1 cup macadamia nuts, chopped

Method
Position oven shelf in lowest shelf position of oven. Preheat oven to 150°C.
Line a roasting pan (large enough to comfortably hold ham) with 2 sheets of baking paper. Remove rind from ham. Use a sharp knife to score ham fat in a diamond pattern. Make sure you cut no deeper than 5mm. Place ham into roasting pan. Combine remaining ingredients in a bowl. Spoon half the mixture over surface of ham. Cook for 45 minutes. Remove from oven. Carefully spoon over remaining glaze. Cook a further 45 minutes, or until golden. Slice. Serve hot, cold, or at room temperature.
Source
Super Food Ideas – December 2003 , Page 36

Crispy garlic potatoes

Ingredients (serves 12)
10 (2kg) desiree potatoes
1/2 cup extra virgin olive oil (I used less oil than this – Mandy)
6 garlic cloves, crushed
1 bunch lemon thyme
Method
Cut potatoes into quarters. Place into a large saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Partially cover. Boil gently for 15 minutes, or until potatoes are almost tender. Drain. Preheat oven to 220°C. Line a large roasting pan with baking paper. Spread potatoes over roasting pan. Combine oil, garlic, and salt and pepper in a bowl. Drizzle over potatoes, making sure they are well coated. Add thyme. Roast, turning occasionally, for 45 minutes, or until tender, golden and crisp.
Source
Super Food Ideas – December 2003 , Page 36

Marinated mushroom salad

Ingredients (serves 12)
1 cup walnuts
1/3 cup extra virgin olive oil (I used less oil with this – Mandy)
1/3 cup orange juice
2 tablespoons sweet chilli sauce
1 tablespoon brown sugar (I halved the sugar – Mandy)
800g button mushrooms, sliced
3 large avocadoes

Method
Preheat oven to 200°C. Place walnuts onto a baking tray. Cook for 10 minutes, or until toasted. Transfer to a wooden board. Roughly chop. Shake oil, juice, sweet chilli sauce, sugar, and salt and pepper in a screw-top jar until well combined. Place mushrooms into a serving bowl. Pour over three-quarters of dressing. Toss to coat. Cover. Refrigerate for 1 hour, or until mushrooms are tender. Just before serving, peel avocadoes and dice flesh. Add to mushrooms with walnuts and remaining dressing. Toss gently to combine. Serve immediately.
Source
Super Food Ideas – December 2003 , Page 39

Carrot and pineapple salad

Ingredients (serves 12)
1 x 2.2kg pineapple, peeled, quartered
6 large (1.2kg) carrots, peeled, grated
Method
Remove core from pineapple. Cut each quarter into 3, lengthways. Thinly slice. Place into a large serving bowl.
Add carrot to pineapple. Season with salt and pepper. Toss until well combined. Cover and refrigerate for 1 hour. Serve.
Notes & tips
Shortcut: Grate the carrots with your food processor to save time.

Source
Super Food Ideas – December 2003 , Page 39

Spinach and capsicum salad

Ingredients (serves 12)
2 red capsicums, quartered, deseeded
2 yellow capsicums, quartered, deseeded
350g jar marinated feta cheese (I used low fat feta and sprinkled my favourtie seasonings on it – Mandy)
2 tablespoons balsamic vinegar
300g baby spinach leaves

Method
Preheat grill on high. Line a baking tray with baking paper. Place capsicums, skin side up, onto tray. Grill for 10 minutes, or until skin blackens. Remove to a plastic bag. Stand for 10 minutes. Peel away skin. Slice flesh.
Drain and crumble feta, reserving 1/4 cup of oil. Shake oil, vinegar, salt and pepper in a screw-top jar until well combined.
Combine spinach, capsicums and crumbled feta in a large serving bowl. Pour over dressing. Toss gently. Serve.
Source
Super Food Ideas – December 2003 , Page 39

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Main Christmas Meal 2 – Winter Recipes…

Classic Roast Tenderloin of Beef
Ingredients
1 trimmed beef sirloin, about 3 pounds
1 tablespoon olive oil
freshly ground black pepper
salt to taste

Cooking Instructions
1. Preheat the oven to 425°F.

2. Rub the tenderloin with olive oil and sprinkle it with a generous amount of black pepper. Place the tenderloin
on a rack in a shallow roasting pan or baking sheet.

3. Roast the tenderloin for 30 minutes before sprinkling it with a generous amount of salt. Return it to the oven and continue to cook for 10 to 20 minutes more, depending on the exact size and the desired degree of doneness.

4. Remove it from the oven and let rest for at least 10 minutes before slicing. Serve the beef warm, at room temperature or cold.

(If you plan to serve the beef cold, you can prepare it in advance and store it in the refrigerator for up to 3 days.)

Horseradish-Mustard Sauce
Ingredients
1/2 cup freshly shredded horseradish
1 tablespoon Dijon mustard
1 cup non-fat sour cream
1 teaspoon sugar
salt to taste

Cooking Instructions
1. Mix all of the ingredients together in a small bowl.
Chill well before serving. Serve with beef.

(This can be made in advance and stored in the refrigerator for up to 3 days.)

Creamy Herbed Potatoes

Ingredients
12 small new red potatoes
2 tablespoons low-fat sour cream
2 tablespoons minced red onions
1 teaspoon salt
freshly ground black pepper
1 tablespoon chopped, fresh dill or parsley

Cooking Instructions
1. Scrub the potatoes and place in a saucepan. Cover the potatoes with water and bring to a boil.

2. Reduce the heat to medium and simmer until tender, about 10 to 15 minutes.

3. Drain the potatoes well.

4. Place the potatoes in a bowl and add the sour cream and onion. Stir gently and add the salt and pepper. Serve warm with a sprinkle of chopped dill or other fresh herb.

Sautéed Green Beans with Mushrooms and Pearl Onions
Ingredients
2 cups green beans
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms

Cooking Instructions
1. Bring 1/2 gallon of salted water to a boil. Cook green beans and pearl onions separately in the boiling water until just tender, about 4 minutes for the beans and 8 minutes for the onions.

2. Cut the onions in half.

3. Heat oil over high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the green beans and cook 2 more minutes.

4. Adjust the salt and pepper to taste. Serve immediately.

The above recipes “Main Christmas Meal 2 – Winter” are from
http://www.foodfit.com/cooking/cooking.asp

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Dessert…

Chocolate Chip Cheesecake

Prep and cook time: 50 to 55 minutes, plus at least 21/2
hours to chill

Makes: 10 servings

2/3 cup (about 3 oz.) reduced-fat chocolate wafer cookie crumbs
1-1/2 tablespoons melted butter or margarine
3 packages (8 oz. each) nonfat cream cheese
1 can (14 oz.) nonfat sweetened condensed milk
3 large egg whites
2 teaspoons vanilla
1/2 cup miniature chocolate chips

1. Combine crumbs and melted butter. Pat evenly over bottom and about 3/4 inch up the side of a removable-rim 8-inch cheesecake or cake pan (at least 13/4 in. deep).

2. In a food processor or bowl, whirl or beat cream cheese, milk, egg whites, and vanilla until very smooth. Stir in 1/4 cup chocolate chips.

3. Scrape batter into prepared pan. Evenly sprinkle batter with remaining chocolate chips.

4. Bake in a 350° oven until cake jiggles only slightly in the center when gently shaken, about 30 minutes.

5. Run a thin-bladed knife between cake and pan rim. Refrigerate cake, uncovered, until cool, at least 21/2 hours. Serve, or if making ahead, wrap airtight when cool and chill up to 2 days. Remove pan rim and cut cake into wedges.

From the site…
http://www.sunset.com/

Baked maple syrup pears with pecans

Preparation Time 10 minutes

Cooking Time 20 minutes

Ingredients (serves 4)
2 just ripe Beurre Bosc pears, peeled, cored, halved lengthways, leaving stems intact
160ml (2/3 cup) maple flavoured syrup
45g (1/3 cup) pecans
4 low-fat ice-cream slices
Method
Preheat oven to 230°C. Cut four 50cm-long sheets of non-stick baking paper. Place each pear half lengthways down the centre of each piece of baking paper.
Drizzle each pear with 1 tbs of maple flavoured syrup. Gather up the ends of the baking paper around the pear to enclose and form a bag. Tie firmly with unwaxed white string to secure. Place on a baking tray and bake in preheated oven for 17 minutes. Add pecans to tray and cook for a further 3 minutes or until the pears are soft and the pecans are toasted.
Untie each bundle and serve each pear on an ice-cream slice. Drizzle with remaining maple flavoured syrup. Scatter over the pecans.
Notes & tips
leftovers: Use the maple flavoured syrup on grilled bananas and pancakes. Use the pecans in low-fat muffins and cakes. Use the ice-cream squares topped with fresh fruit.

Source
Australian Good Taste – August 2002 , Page 96

Apricot custard tarts

Ingredients (serves 4)
450g can apricot halves in natural juice, drained
1 sheet reduced-fat puff pastry, partially thawed
1/3 cup low-fat custard
1 eggwhite, lightly beaten
1 tablespoon raw sugar
Method
Preheat oven to 200ºC. Line a large baking tray with non-stick baking paper. Pat apricot halves dry with paper towels. Cut each apricot piece in half.
Cut 4 x 11cm circles from pastry. Place onto prepared tray. Working with 1 pastry circle at a time, fold edge in and pinch to form a small case. Spoon 1 tablespoonful of custard into centre of each pastry case. Arrange apricot pieces over custard.
Brush pastry with eggwhite. Sprinkle sugar over tarts. Bake for 15 minutes, or until golden and crisp. Allow to cool slightly before serving.
Notes & tips
Variation: Apricots can be replaced with 450g can pears or plum halves or fresh fruit.

Source
Super Food Ideas – December 2003 , Page 27

Low fat appetizers and dips recipe to make your mouth water.

1. Spicy Crispy Snacks

4 – 5 sheets of corn bread or pita bread
Low fat cooking spray
Spicy Seasoning Powder

Method
Spray each sheet of bread on each side with cooking spray – not too much. Then quickly cut into small squares. Place the squares onto a baking tray lined with baking paper and sprinkle on seasoning. Bake in a hot oven until they are hard and golden, turning once so both sides are cooked. Be careful not to burn them. Serve with a Dip or munch them on their own.

2. Seafood Pate

. 1 large tin of your favorite seafood such as salmon (remove bones), tuna or sardines – in springwater
. 1 onion, chopped
. small amount of ground black pepper
. Dash of tobasco sauce
. 4-5 tablespoons of low fat cream cheese
. 1/3 cup of low fat sour cream
. Small squeeze of lemon juice

Method
Place all of the above ingredients into a blender and combine until smooth. Serve in a dip or pate bowl with chopped parsley or spring onions on top for decoration. The spicy crispy snacks or your favourite veggie sticks eg, celery or carrot sticks taste great with this dip. Why not serve this dip with some low fat cracker biscuits too?!

3. Pinto Bean Dip

Serve with baked low fat tortilla chips.

Servings: 10
Yield: 2 1/2 cups

. 2 – 15 ounce can pinto beans, drained
. 8 slices canned jalepeno and 2 tablespoons of juice
. 1 teaspoon salt
. 1 teaspoon sugar
. 1/2 teaspoon onion powder
. 1/8 to 1/4 teaspoon cayenne pepper
. 1/2 teaspoon paprika
. 1/4 teaspoon garlic powder

Puree all ingredients in food processor on high speed until smooth. Cover and refrigerate for 1 hour or more. Serve with baked tortilla chips or on chalupas with lettuce, tomatoes and low fat cheese.

4. Cottage Cheese Dip

Serve with fresh raw veggies.
Servings: 20
Yield: 1 1/3 cups
. 1 cup cottage cheese, creamed
. 2 tablespoons lemon juice
. 2 tablespoons milk
. 2 tablespoons low fat salad dressing or mayonnaise
. 2 tablespoons green onions, chopped
. 1/4 cup parsley, coarsely chopped
. 1/2 teaspoon tarragon leaves
. 1 dash pepper

Mix ingredients in a blender, scraping sides of blender jar with a rubber scraper and as needed until mixture is smooth and creamy. Serve with fresh vegetables – carrots, celery, green pepper etc.

5. Poblano Pico de Gallo

This mild topping can be used on any thing – chicken, fish, sandwiches and baked low fat tortilla chips.
Servings: 16

. 1 large or two medium fresh vine ripe tomatoes, diced
. 1 large poblano pepper, firm and dark green in color
. 1/2 cup or less cilantro, chopped fine
. 1 large sweet hybrid onion like Vidallia, chopped
. juice of 1 large lime
. 1 clove of garlic (2 cloves if you are a garlic lover)
. salt and fresh ground black pepper to taste

Combine all ingredients and place in an airtight container in refrigerator to meld flavors together. Enjoy on all kinds of meat, poultry and fish or as a dipper for low fat baked tortilla chips. This milder version can even be used on sandwiches without masking other flavors.

6. Mango Red Onion Salsa

Serve as an accompaniment for grilled fish or chicken.
Serves: 4
Yields: 1 3/4 cups

. 2 small mangoes, peeled, pitted, diced
. 3/4 cup chopped red onion
. 1/4 cup chopped fresh cilantro
. 2 tablespoons fresh lime juice
. 1 teaspoon minced peeled fresh ginger
. 1/2 teaspoon grated lime peel
. 1/8 teaspoon cayenne pepper

Combine all ingredients in medium bowl; toss to blend. Season with salt and pepper. Let stand 20 minutes.
(Can be prepared 3 hours ahead. Cover and refrigerate.)

7. Bar -B-Q Glazed Turkey Meatballs

The Butterball Turkey Company
www.butterball.com

Meatballs may be made a day ahead of time, refrigerated and then glazed prior to serving. *A barbecue sauce with a sweeter flavor works best.

Servings: 20
Yield: 50 Small Meatballs
Preparation Time: 20 minutes
Cooking time: 25 minutes

. 1 – 1 1/4 pounds Butterball® Fresh Ground Turkey
. 1 cup sauerkraut, drained, finely chopped
. 1/4 cup original flavored barbecue sauce*
. 1/2 cup currant jelly
. 3 tablespoons original flavored barbecue sauce*

Heat oven to 375°F. To make meatballs, combine turkey, sauerkraut and the 1/4 cup barbecue sauce in a medium bowl. Shape turkey mixture into small meatballs, about 1-inch in diameter. Place in a 15-1/2″ x 10-1/2″ x 1″ jelly-roll pan sprayed with cooking oil spray. Bake 12 to 15 minutes or until no longer pink in the center.

Meanwhile, heat jelly and the 3 tablespoons barbecue sauce in large skillet over medium-low heat until jelly melts. Add meatballs, turning to coat with glaze. Continue heating until meatballs are hot and glazed.

Note: I’ve used the above recipe as a guide. You can modify when making it to ensure that you’re using low fat or reduced sugar and salt sugar ingredients. For example using Low Calorie currant jelly. I don’t have butterball products where I live so I used lean gound turkey from the local poultry shop.

8. Blue Cheese Baguette Spread

These is great for a quick and easy appetizer.
Serves: 16

. 8 ounces fat free cream cheese, softened
. 2 ounces Bleu cheese, crumbled
. 2 tablespoons walnuts, toasted and coarsely chopped
. 1 tablespoon fresh chives, chopped
. 1 tablespoon fresh parsley, chopped
. 1/4 teaspoon freshly cracked black pepper, to taste
. pinch of salt

Mix ingredients together and chill. Spread on thin slices of baguette or party rye bread.

9. Stuffed Mushroom Caps

Makes enough for a crowd and can be prepared the day
ahead and baked just before serving.

Servings: 20 – 2 caps per person

. 40 large fresh button mushrooms, cleaned
. 3/4 teaspoon olive oil
. 2 teaspoons garlic, minced
. 3/4 teaspoon oregano
. 6 ounces chopped, frozen spinach, thawed, drained and squeezed dry
. 1/3 cup fat-free cottage cheese
. 1/4 cup green onions, minced
. 2 Tablespoons grated Parmesan cheese
. 3 ounces cooked tiny shrimp
. 1/4 cup seasoned Italian bread crumbs
. 1 tablespoon Dijon mustard
. 1/2 teaspoon Tabasco sauce

Preheat oven to 400° degrees F. Remove stems from mushrooms and chop finely. Place mushroom caps on baking sheets with the trimmed stem-side up. Set them aside.

In a skillet, heat oil and add chopped mushroom stems, garlic, and oregano. Cook over medium heat for 5 minutes, stirring often. Transfer mixture to a mixing bowl.

After spinach has thawed, squeeze until all moisture has been removed. Add spinach to cooked mushrooms along with cottage cheese, onions, Parmesan cheese, shrimp, breadcrumbs, mustard and Tabasco. Mix well. Top mushrooms generously with filling. Bake at 400° degrees F. for 15 minutes until mushrooms are tender. Serve warm.

10. Shrimp and Crab Crostini

This can be made ahead of time for those special parties.
Serves: 32

. 32 baguettes slices, 1/4 inch thick
. Extra Virgin Olive Oil cooking spray
. 8 oz. Cooked shrimp , salad shrimp or crab meat or a combination of both, chopped coarsely)
. 1 large red bell pepper, very finely diced
. 3 tablespoons fat free or low fat mayonnaise
. 2 tablespoons fresh Italian parsley, chopped
. 1 tablespoon fresh chives, chopped
. 1 tablespoon freshly squeezed lime juice
. 1 tablespoon Dijon mustard
. 2 teaspoons fresh grated Parmesan cheese
. 4 to 5 drops Tabasco Sauce
. salt to taste
Toast the baguette slices:
Light spray a nonstick skillet and heat over medium high heat. Grill each side of baguettes until golden brown, 1 to 2 minutes. Remove from heat, place on paper towels. The bread can be toasted ahead of time and stored in an airtight container at room temperature and used anytime.

In bowl, combine 8 oz. seafood, red bell pepper, low fat mayonnaise, parsley, chives, lime juice, Dijon mustard, Parmesan and Tabasco, blend well. Add salt to taste. Spread mixture on each slice of toasted baguette. Garnish with parsley leaf and serve.

11. Chipotle Tomatillo Salsa

Fire roast the tomatillos for a smoky flavor.
Makes about 2 cups
Serves 8

. 2 teaspoons olive oil
. 1/2 cup sliced onion
. 15 tomatillos (about 1-1/2 lbs.), soaked in warm water for 30 minutes, husked, and fire-roasted
. 1 tablespoon chipotles in adobo purée
. 1/2 teaspoon salt, or to taste
. 1/2 teaspoon sugar, or to taste
. Juice of 1 large lime
. 1/2 cup fresh basil leaves, coarsely chopped

Soak in warm water for 30 minutes. Peel off the husks from the tomatillos and rinse to remove the sticky residue. Other than peeling off the husk, do not peel the green skin. Roast tomatillos until charred under the broiler or over an open flame such as a grill or a gas burner. Make sure the heat is quite hot, otherwise the tomatillos will turn mushy before being charred. Leave slightly blackened skins on if you like a smoky, woody taste, otherwise remove charred skins.

In medium sauté pan or skillet over medium heat, heat 2 teaspoons of oil and sauté onion, stirring occasionally, 4 to 8 minutes, or until golden brown and completely soft. Place tomatillos, onion, and chipotle purée in a blender or food processor and pulse to a coarse or smooth purée, as you prefer, adding a little water to thin, as necessary.

Add salt, sugar and lime juice. Taste and adjust seasoning. Stir in the chopped basil and let sit at room temperature for 1 hour before serving. Store in airtight container in refrigerator for up to 3 days.

Recipe numbers 3-11 source:
LowFatLifestyle.com

Have some fun, especially in the warmer weather, with these low fat salad recipes to help add some variety to your menus.

Lettuce, Egg, Beef and Bacon Salad

(You can also use lean chicken breasts, thighs or turkey in place of the beef)

250 grams Lean Beef Strips, sliced very thin
2-3 lean bacon rashers
(Use the 98% Fat Free Breakfast Bacon)
Some Gourmet Lettuce
3 Poached Eggs whites, chopped
Some Green Shallots (spring onions), chopped
250 gms cherry tomatoes
No Oil French Dressing

Method:
Quickly cook thin strips of lean beef or meat to your liking in a pan. Then place aside. Cook bacon until crispy, drain on absorbent paper. In a salad bowl (or individual serving bowls) place the lettuce leaves, egg, shallots, tomatoes beef and bacon. Pour dressing over salad. Then toss the salad with a salad fork and spoon. Make this salad just before serving. The dressing gives off a better flavor if the meat is still hot when the salad is being tossed. Serves four .

Grilled Chicken & Potato Salad

Meat:
4 Lean Chicken Breasts (skin and fat removed)
All Purpose Spicy Seasoning
Small amount of flour

Potato Salad:
2-3 Potatoes (keep the skin on)
1 large onion, chopped
Some garlic
Ground black Pepper
Small amount Parsely

Method:
Roll chicken breasts in flour and seasoning. Then grill.
Place potatoes (whole) into a microwave dish and cook until soft. Then chop into cubes. In a seperate microwave dish (a smaller one) place the garlic and onion and cook until the onion is soft. Then combine with potatoes the garlic, onion, pepper and parsley. Place the chicken breast on a plate with potato salad and serve a a light garden salad. Serves 4. (When microwaving use only a small amount of water and only a light spray of low fat cooking spray)

Fruit Salad Surprise

1 cup of strawberries
1 cup of grapes
2 cups of chopped banana
1 tub of low fat yogurt – your choice of flavour
1 level tablespoon unsalted crushed nuts

Mix it all together in a bowl.
That’s it!

Something Different

3 Stalks celery chopped
1 small tin pineapple pieces (low cal)
1 cup 95% Fat Free Cheese grated
1/3 onion chopped finely

Throw it all together into a salad bowl.

You are probably thinking – yuk – but it’s really nice with lots of flavor. Believe me I wouldn’t suggest it if I hadn’t tried it myself.

Watermelon Salad

5 cups of watermelon
1 half cup of red onion / spanish onion
(chopped finely)
Small amount of Mint leaves
Lemon juice

Pull it all in a salad bowl and there you have it!

Curried Rice Salad with Egg Whites

3 cups Cooked Rice – brown or white rice
3/4 cup Egg Whites – either real, carton or packet
(cooked)
Spring Onion or Shallots chopped
Curry powder – to your flavoring
1/2 Red Capsicum (Bell Pepper)- chopped
1 cup of frozen corn (cooked and drained)

Combine in a salad bowl. Ta-dah!

Pasta Salad

3 cups of cooked pasta shells of your choice
(cooled)
1 cup of sliced black olives in spring water
1 cup cherry tomatoes
Small amount of ground black pepper
Sprinkle of low fat parmesan cheese
Low Fat Salad Dressing of your choice eg…
(Italian Pasta, Low Fat Potato Salad,
Low Fat Caesar Salad)

Combine together in salad bowl.

Mexican Chicken Salad

3 x Lean Chicken Breasts, rolled in mexican
spices and grilled. Then sliced thinly.
1 pack fresh Gourmet Lettuce Leaves
1.5 cup tomatoes – chopped
1/2 cup spanish / red onion – chopped
1/4 Red Capsicum / Bell Pepper – chopped
1 Stalk celery – chopped
Low Fat Salad Dressing (Low Fat Caesar,
Low Fat Potato Salad or Low Fat Ranch)

Combine together in a salad bowl.

Beef ‘n’ Noodle Salad

500 grams Very thin Lean Beef Strips
1 packet of low fat egg noodles
(or rice noodles)
1 onion, chopped into rings
1/2 Green Capsicum / Bell Pepper (chopped)
Low Fat Satay Sauce

Prepare the noodles as per the packet instructions.

Quickly stir fry, with low fat cooking spray, in a wok or pan the beef strips. Then quickly place them aside – so they don’t become tough. Now cook the capsicum and onion. Drain the noodles adding them to the wok. Throw in the beef strips and the Satay Sauce (not too much) and combine. Place in large bowl for everyone to serve themselves.

Old favourite: Prawn / Shrimp Cocktail

600 grams of prawns cooked (shells removed with the tails on)
1 cup cherry tomatoes chopped in half
1/2 cup chopped spring onions / shallots
Lettuce Leaves
Low Fat Seafood Salad Dressing (red)
Ground Black Pepper to taste
4 small bowls

Line the base of the 4 small bowls with the lettuce leaves.

In a large bowl carefully combine the prawns, onion, black pepper and tomatoes. Then spoon into the small bowls. Now pour on the seafood dressing.

It all became clear to me; like something inside of me clicked. How to loose weight, primarily body fat by using something called the glycemic index (GI).

Chris, a friend of mine, who was in excellent shape wanted to have lunch. We met at a Japanese restaurant for sushi and his reason for calling this meeting was to talk with me about nutrition and how food works within us to help or hinder us in reaching our goals. The year was 1997 at a time when I was at my early weight lifting stages competing in Miss Hawaiian Tropic contests.

“Do you know about the Glycemic Index?” Chris asked me. “No, what is it?” I replied. “This is something you need to know if you are going to be serious about looking your best. From building muscle to losing body fat, the glycemic index is very important.”

As Chris continued, I took mental notes of what exactly this miracle index was and how it could work for me. I was hanging on every word like it was the gospel. In essence, knowing about the GI, is pretty much like knowing the gospel in the fitness world.

What Is The Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels.

It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

“In a nut shell, eating foods that have a low GI level will help keep your blood sugar levels (BSL) stable.” said Chris.

Obesity, heart disease, high blood pressure, strokes, cancer and diabetes have all been linked to (as well as other factors) diets that contain foods with a high GI.

Foods with a low GI maintain a healthy BSL and help us to lose weight – one proven way to lower our risk of developing the diseases mentioned above.

Below is what I learned. I urge you to educate yourself on the Glycemic Index. Some foods may be listed as having a higher GI then you expect. Example: potatoes.

To slow the rate at which potatoes enter your system, add a tablespoon of flax oil, or even better, opt for sweet potatoes or yams since they naturally have a lower GI level.

What Is The Significance Of Glycemic Index?

• Low GI means a smaller rise in blood glucose levels after meals
• Low GI diets can help people lose weight
• Low GI diets can improve the body’s sensitivity to insulin
• High GI foods help re-fuel carbohydrate stores after exercise
• Low GI can improve diabetes control
• Low GI foods keep you fuller for longer
• Low GI can prolong physical endurance

What Is Glycemic Load?

• Glycemic load builds on the GI to provide a measure of total glycemic response to a food or meal
• Glycemic load = GI (%) x grams of carbohydrate per serving
• One unit of GL ~ glycemic effect of 1 gram glucose
• You can sum the GL of all the foods in a meal, for the whole day or even longer
• A typical diet has ~ 100 GL units per day (range 60 – 180)
• The GI database gives both GI & GL values

How to Switch to a Low GI Diet

• Use breakfast cereals based on oats, barley and bran
• Use “grainy” breads made with whole seeds
• Reduce the amount of potatoes you eat
• Enjoy all types of fruit and vegetables (except potatoes)
• Eat plenty of salad vegetables with vinaigrette dressing

Glycemic Index Table

By: Fawnia Mondey Courtesy Bodybuilding.com

Mouth watering low fat dessert recipes.

Tiramisu Pudding

Servings: 12

. 1/3 cup free fat free Suisse mocha flavor coffee mix (like General Foods International Coffee), divided
. 2 tablespoons hot water
. 1 – 3 ounce package lady fingers, split
. 2-1/2 cups cold skim milk, divided
. 1 – 8 ounce tub fat free cream cheese
. 2 packages (4-serving size each) vanilla flavor fat free, sugar free instant pudding & pie filling
. 1 cup thawed light whipped topping

Dissolve 1 tablespoon of the flavored instant coffee in hot water in small bowl; sprinkle over ladyfingers. Line bottom and side of shallow 2-quart dessert dish with ladyfingers.

Place 1/2 cup of the milk, cream cheese and remaining undissolved flavored instant coffee in blender container and cover. Blend on medium speed until smooth. Add pudding mixes and remaining 2 cups milk; cover. Blend on medium speed until smooth. Carefully pour into lined bowl. Top with whipped topping.

Refrigerate at least 3 hours or until set. Just before serving, sprinkle with additional undissolved flavored instant coffee, if desired.

Source: Low Fat Lifestyle.com

Peach Coffee Cake

Servings: 9

. 1/2 cup firmly packed brown sugar
. 1 3/4 cup all purpose flour
. 1 teaspoon baking powder
. 1/2 teaspoon baking soda
. 1/2 teaspoon salt
. 3/4 cup skim milk
. 2 tablespoons canola oil
. 1 1/2 teaspoon vanilla
. 1/4 cup egg substitute
. 1 1/2 cup peeled fresh peaches, chopped

Topping:
. 1/4 cup sugar
. 1/2 teaspoon cinnamon

Preheat oven to 400°F. Spray 9 inch cake pan with cooking oil spray. In medium bowl, combine flour, brown sugar, baking powder, baking soda and salt, mixing well.

In another small bowl, combine oil, milk, vanilla and egg substitute, blending well. Add to the flour and sugar mixture; stir just until moistened. Fold in chopped fresh peaches. Spoon batter into prepared cake pan. In another small bowl, combine sugar and cinnamon, mixing well. Sprinkle over batter. Bake at 400°F for 25 to 33 minutes until top is lightly browned. Serve warm alone or with fat-free frozen yogurt.

Source: Low Fat Lifestyle.com

Coconut Macaroons

48 Cookies

. 3 egg whites
. 1/2 cup sugar
. 1 tablespoon lemon juice
. 1 cup shredded coconut
. 2 tablespoons nonfat condensed milk

In a large bowl, beat the egg whites until they are stiff. Add the sugar and lemon juice and beat until blended. Stir in the coconut and milk. Spoon the dough by teaspoonfuls onto cookie sheets lightly sprayed with cooking oil. Let the dough stand several hour to dry out. Bake the macaroons at 350°F for 15 to 20 minutes. Makes 48 cookies.

Source: Low Fat Lifestyle.com

Berry Cheesecake Dessert

. 1/2 of an 8-ounce tub (about 1/2 cup) fat-free cream cheese
. 1/2 cup low-fat ricotta cheese
. Low-calorie powdered sweetener equal to 3 tablespoons sugar, or 3 tablespoons sugar
. 1/2 teaspoon finely shredded orange peel or lemon peel
. 1 tablespoon orange juice
. 3 cups sliced strawberries, raspberries, and/or blueberries
. 4 gingersnaps or chocolate wafers, broken

1. In a blender container or food processor bowl combine cream cheese, ricotta cheese, powdered sweetener or sugar, orange or lemon peel, and orange juice. Cover and blend or process until smooth. Cover and chill for 4 to 24 hours.

2. To serve, divide the fruit among dessert dishes. Top each serving with the cream cheese mixture and sprinkle with the broken cookies. Makes 4 servings.

Source: Better Homes and Gardens

Oatmeal Raisin Cookies

Servings: 30

. 3/4 cup sugar
. 1/4 cup brown sugar
. 1/4 cup reduced-calorie margarine (no saturated fat, like SmartBalance®)
. 1/4 cup pureed prunes or fat replacement
. 1/2 teaspoon vanilla
. 1/4 cup egg substitute
. 3/4 cup flour
. 1/2 teaspoon baking soda
. 1/2 teaspoon cinnamon
. 1/4 teaspoon salt
. 1 1/2 cups quick-cooking oats
. 1 cup raisins

Heat oven to 375 degrees F.

Cream margarine and sugars. Add pureed prunes and beat until light and fluffy. Add vanilla and egg substitute; blend well. Combine flour, baking soda, cinnamon and salt. Add to sugar mixture. Mix well. Stir in oats and raisins. Drop by rounded teaspoons 2 inches apart onto cookie sheets. Bake for 7 to 10 minutes. Do not overcook. Yields 30 cookies.

Source: Low Fat Lifestyle.com

Blackberry Cobbler – Great with a scoop of fat-free frozen yogurt!

Servings: 8

. 1/4 cup low fat margarine
. 1/2 cup sugar

. 1 cup sifted all-purpose flour
. 1/4 teaspoon salt
. 2 teaspoons baking powder
. 1/2 cup skim milk

. 1 1/2 cup frozen blackberries
. 1/2 cup sugar
. 1 cup skim milk

Preheat oven to 375°F.

Spray 10 x 5 x 3 or 2 quart casserole dish with cooking spray.

Cream together butter and 1/2 cup sugar until light and fluffy. Sift together flour, salt and baking powder.

Add flour mixture to creamed butter and sugar mixture alternately with 1/2 cup milk. Beat until smooth. Pour into prepared pan. Spoon berries over batter. Sprinkle 1/2 cup sugar over berries. Pour 1 cup milk over top. Bake 45 to 50 minutes. Batter will rise to top and create a custard within.

Note: Raspberries, blueberries or sliced peaches (canned – #2 can or fresh) or canned tart cherries may be used. Sugar that is sprinkled on top may be lowered to 1/4 cup depending on sweetness of fruit (like canned peaches). If using canned fruit, drain before using.

Source: Low Fat Lifestyle.com

Sick of your run of the mill middle of the day meals. Try the following low fat lunch recipes.

1. Salmon, Tomato and Cucumber Sandwiches
Filling can be made a few hours ahead, if kept in the fridge.

Small can pink salmon in springwater or brine, drained
1 spoonfull low-fat cottage cheese
(If you don’t like cottage cheese use low fat grated cheese)
A few slices of green cucumber
4 slices wholemeal or grain bread
A few cherry tomatoes sliced
Some ground black pepper to taste

Combine salmon, cottage cheese or grated cheese and pepper. Spread the salmon mixture on the bread. Place a layer of sliced cherry tomatoes and the slices of cucumber on top of the salmon. Add the top slice of bread.

2. Chicken, Onion, Egg and Lettuce Sandwiches

Make sandwiches just before serving.

1 – 2 lean chicken breasts grilled or microwaved
Some low fat mayonaise
1 – 2 boiled eggs or poached egg whites
1/3 of an onion chopped finely
Some mustard powder to taste
Some curry powder to taste
Some lettuce leaves
4 slices wholemeal bread

Place all of the above ingredients into a mixing bowl or blender – except the bread and lettuce. When the mixture is completely combined spread a portion of it on the bottom slice of bread, add the lettuce then the top slice of bread.

3. Cucumber and Cream Cheese Sandwich

. 16 slices whole wheat bread
. 2 tablespoons chopped fresh parsley
. 8 ounces fat free cream cheese, softened
. 1 to 2 teaspoons skim milk
. 1 cucumber, peeled and thinly sliced
. 1/4 teaspoon fresh course ground black pepper
. 3 medium tomatoes, thinly sliced
. 1/4 teaspoon salt
. 8 leaves of green curly leaf lettuce

You may trim the crust from the bread if you prefer.

Mix the softened cream cheese with 1 teaspoon skim milk to make more speadable. Add the chopped parsley and spread on one side of the sandwich. Arrange the cucumber slices on top of the cream cheese mixture. Sprinkle with fresh ground black pepper. Arrange the thinly sliced tomatoes on top of the cucumber slices. Lightly salt tomato slices. Add lettuce leaves and top with second piece of bread. Cover with plastic wrap and chill for 30 minutes.

4. Lobster Roll

This is a low fat version of the famous New England sandwich.

. 1/4 cup finely chopped green onion tops
. 1/2 cup low-fat mayonnaise
. 1 – 2 tablespoons finely chopped celery
. 1/2 teaspoon salt
. 1 tablespoon lemon juice
. Dash of Tabasco sauce
. 4 cups chopped cooked lobster meat
. Rolls or hot dog buns

Combine onions, mayonnaise, celery, lobstermeat and seasonings. Chill in refrigerator for 1 hour to let flavors blend. Spoon into split rolls and serve.

5. Turkey Wraps

. 1/2 red onion, sliced very thin
. 1/3 cup fat-free mayonnaise
. 1 1/2 teaspoons chipped chipotle peppers, in adobo, include some sauce
. 4 – 8 inch low fat flour tortillas
. 1/2 pound shredded or sliced roast turkey or chicken
. 3/4 cup shredded romaine lettuce

Blend chipotles and mayonnaise in blender until smooth. Warm tortillas between plastic wrap in microwave for 30 to 40 seconds on high. Spread 1 tablespoon chile mayonnaise mixture on each warm tortilla. Place one fourth of the turkey, onion and lettuce across the middle of each tortilla, season with salt and pepper to taste and roll up. If you prefer cilantro to chipotle peppers, you can substitute 1 1/2 tablespoons of chopped fresh cilantro for the pepper.

6. Grilled Veggie Sandwich with Basil

. 2 medium button mushrooms, sliced
. 1/2 medium eggplant, peeled, cut into 3/4 inch round slices
. 1 medium zucchini, trimmed, cut in 1/2 inch lengthwise slices
. 1 large sweet red onion, cut into 1/2 inch thick slices
. 1 large sweet red bell pepper, sides cut in lengthwise slabs
. fresh ground black pepper to taste
. 4 slices crusty bread

Grilling Sauce:
. 1/2 cup basil leaves, minced
. 2 large cloves garlic
. 1/2 cup balsamic vinegar

Seasoned Mayonnaise:
. 1/4 cup fat free mayonnaise
. 1/2 cup basil leaves, minced
. 1 large clove garlic, minced

Grilling Sauce: Combining basil, garlic and vinegar in a small bowl.

Heat barbeque grill to medium high and place eggplant, zucchini, onion and red bell pepper in a single layer on grate. Brush on grilling sauce and turn vegetables over. Brush other side with sauce. Turn vegetables to cook evenly, brushing generously with sauce. When vegetables are just tender but still intact, remove from grill. Brush on remaining sauce and season to taste with salt if desired and fresh ground pepper.

Seasoned Mayonnaise: Combine fat free mayonnaise, basil and garlic in a small bowl. Spread mayonnaise on bread slices. Divide vegetables evenly and layer on two slices of bread and top with remaining bread slices. If you like your sandwich toasted, grill sandwich lightly brown on grill sprayed with a small amount of cooking oil spray. Otherwise, wrap sandwich in foil and heat on grill until very warm.

7. Mexicali Shrimp Sandwiches

. 1 large ear of corn, husked
. 10 ounces bay shrimp (or tiny shrimp), cooked (about 1 1/2 cups)
. 1 cup diced red bell pepper
. 2 tablespoons chopped fresh cilantro
. 2 tablespoons chopped green onions
. 4 teaspoons fresh lime juice
. 1 teaspoon grated lime peel
. 1/2 teaspoon hot pepper sauce
. 2 teaspoons fat-free mayonnaise
. 6 – 4 inch Kaiser rolls or low fat hamburger buns, cut horizontally in half

Cook corn in a pot of boiling salted water for three minutes. Drain and cool. Cut kernels off cob. Place corn kernels in a medium bowl. Add shrimp, bell pepper, cilantro, green onion, lime juice, lime peel and hot pepper sauce and toss to blend. Mix in mayonnaise and season with salt and pepper. Chill. (May be made one day in advance and stored in refrigerator) Pull out a small amount of the bread on the low half of the bun to hollow out to form a slight indention or bowl effect. Scoop salad into roll indentions and top with other half of roll.

8. Spicy Tofu Wraps

. 4 tablespoons fresh lime juice (just use fresh)
. 1 tablespoon canola oil
. 8 ounces firm tofu, drained, patted dry, crumbled
. 1/2 cup red onion, chopped
. 1/3 cup fresh cilantro, chopped, stems removed
. 1 clove garlic, minced
. 4 7- to 8-inch-diameter low fat flour tortillas
. 2 cups thinly sliced lettuce leaves
. 1 cup purchased spicy or mild salsa

Whisk 3 tablespoons lime juice and oil in medium bowl. Add tofu, onion, cilantro and garlic and toss to blend. Season to taste with salt and pepper. Let marinate 20 minutes.

Preheat oven to 350°F. Wrap tortillas in foil. Place in oven until heated through, about 10 minutes. Meanwhile, toss lettuce with 1 tablespoon lime juice in small bowl. Place 1 tortilla on each of 4 plates. Place layer of lettuce down center of each tortilla. Top with tofu mixture, dividing equally. Spoon 1 1/2 tablespoons salsa over each. Roll up tortillas. Serve, passing remaining salsa separately.

9. Honey Mustard Turkey Roll

. 4 Kaiser rolls
. Olive Oil Cooking Spray
. 1/2 cup fat-free cream cheese spread (in tub)
. 1 tablespoon honey
. 2 tablespoons Dijon Mustard
. 8 ounces smoked low-fat deli sliced turkey breast
. 4 very thin slices red onion

Mix fat-free cream cheese, honey and mustard together in small bowl.

Slice Kaiser rolls in two. Spray nonstick skillet lightly with olive oil cooking spray and heat over medium high heat. Add Kaiser rolls, cut side down and toast until lightly browned. Spread both sides of rolls with honey mustard mixture. Top with turkey breast and sliced red onion. Serve with fresh green grapes and apple wedges.

10. California Turkey Wraps

. 1 pound turkey breast cutlets, 4 ounces each thawed and pounded thin
. 4 – 8 to 9 inch fat free flour tortillas
. Fat free ranch-style salad dressing
. 2 cups medium spinach leaves, stems removed
. 1 small cucumber, peeled and sliced thin
. 1 cup alfalfa sprouts
. 1 large red bell pepper, cut in slices
. ½ cup pickled hot yellow banana peppers, cut in rings, drained

Broil thawed steaks 3 to 3-1/2 minutes per side, 3 to 4 inches from the flame to an internal temperature of 160 degrees F. Chill and cut into 1/4-inch strips. For each sandwich: spread the entire surface of tortilla with dressing.

Top with a layer of spinach leaves, then sliced cucumbers, then alfalfa sprouts, and then turkey strips. Place red pepper slices on top of the turkey along with the yellow pepper rings. Top with additional salad dressing and roll up burrito-style. Serve wrapped in sandwich paper to help hold together.

Recipe Numbers 3 – 10 source:
Low Fat Lifestyle.com

Just like with exercise, you should continually experiment to discover what works best for YOU. Implementing a nutrition plan that’s right for you should be a process of trial and error – an ongoing experimentation with portion sizes, food combinations, and eating at different times of the day. As a member of our program, we’ll help you with all of this – step by step.

At first, for a week or two, I think it’s helpful to determine how many calories, fat, protein and carbs you should have for your goals, weight, age, gender, and activity level. It’s also a good idea to look up the nutritional content of your favorite foods to see their amount of fat, protein and carb per serving size, to serve as both a learning experience and so you can become a more health-conscious eater. We’ll help you with all of this in the nutrition plan section of the website.

But in the long-run, I wouldn’t get too obsessive with counting and measuring everything. It really doesn’t need to be this difficult or time-consuming. The main thing is that you A.) combine the right types of carbs with a lean, complete protein source, which we’ll help you with, and B.) that you eat only until pleasantly full and satisfied, not stuffed. That is, you listen closely to your body.

Many diet plans tell you exactly what to eat, how much to eat, and when to eat it. This does not teach you how to attend to your own cravings, desires, or hunger. And it’s not likely to be a permanent change because you’re eating what someone else guesses is right for you, and not the right amount of foods that you enjoy.

Everyone has different strengths, weaknesses, and eating patterns. You will only become successful when you learn to respond to your own feelings and not to what someone else says is right for you.

It is critical that you learn how to be aware of and attend to both feelings of hunger and fullness, and learn what will satisfy you both physically and psychologically.

Your own body, not someone else’s estimated guess, is the very best guide for how much you need to eat. So, try to get in the habit of tuning in to your internal cues of hunger, and not just eating the amount of food you think you should to be “good.”

It’s okay to eat any amount of food to feel both physically and psychologically satisfied. But you must learn to stop when you feel comfortably full, not stuffed.

In addition to learning how it feels to be hungry, full, and uncomfortably full, you must learn from your mistakes. If you eat past comfortable fullness, don’t beat yourself up about it. There are bound to be times when you eat too much for your body’s comfort. That’s very normal.

Just try to remember how eating too much feels, and remind yourself of this feeling the next time you are tempted to overeat. With practice, you will change your eating patterns and start eating when your body tells you you’re hungry … and stop eating once you begin to feel comfortably full and satisfied.

This is especially important because restaurant and coffee shop portions are completely out of control. One muffin and a coffee drink can set you back 800 calories! You can only imagine what some of the calories can add up to on an oversized restaurant plate! Here’s a helpful rule of thumb: A portion size of carbs should be about the size of your fist. You protein should be about the size of the palm of your hand. And your healthy source of fat should be about the size of your thumb.

When dishing up your plate, use this general guideline as a good starting point, and choose a conservative amount. Remember, you can always go back for seconds if you truly are still hungry. And before going back for more, wait 20 minutes to allow your stomach to settle. It takes a little time for your brain to get the message from your stomach that you’ve had enough.

If you use this “fist, hand, thumb” guideline … dish up conservatively … and listen closely to your body to know when you should push away, you can’t go wrong. You don’t have to eat everything on your plate just because it’s there. Someone in total control who’s listening closely to his or her body, knows that it’s alright to leave a few bites on your plate, because they’ve determined they’ve had enough. It’s really empowering once you’ve learned this skill, and I think you’ll be amazed at the results that will soon follow.

Remember, excess calories are stored as body fat. Eat small meals with proper portion sizes, and listen to your body, to avoid eating excess calories. I hope this was helpful, and be sure to go to the nutrition plan of the website to select your favorite foods for meal plan ideas for the perfect food combinations together at the right time of the day for the best results.

And if you’re a member of Fast Track to Fat Loss, be sure to let us know if you’d like us to review what you’ve eaten for our personal feedback, or if you need help planning your upcoming meals. Again, we’re always here to help you and will do everything possible to make sure you succeed!

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Part 1:
No other nutrient out there is surrounded by more confusion, hype and contradiction than the all-too-famous carbohydrate. Are there healthy carbohydrates? In one quick answer… yes.

Over the last decade a virtually endless amount of advice, fad diets and hard-fast rules have been put into place regarding proper carbohydrate consumption. As a result, most average beginners have been left clueless and without any rational guidance on the topic.

In this 2-part article I will attempt to provide a very basic and straightforward framework to help you choose which sources of carbohydrates to include in your fat burning diet. This will simply be a broad, overall examination of the topic in order to keep things as easy to understand for you as possible.

So… what exactly IS a carbohydrate?

Sugar.

Whether you consume a plate of spaghetti noodles, a bowl of grapes or a chocolate bar, carbohydrates will always eventually be broken down into their simplest form: glucose.

The main function of glucose is to provide fuel for your muscles and brain in order to carry out your daily tasks.

While the end product of all carbohydrates is the same, it is the manner in which they reach that final end product that is important to us in terms of burning fat.

When you eat foods containing carbohydrates, the body will digest and break them down into glucose, which is then released into the bloodstream to be used as a source of fuel. The main difference amongst different carbohydrate sources is the speed at which the sugars are broken down for use.

Some carbohydrates raise blood sugar levels quickly and sharply, while others are broken down and released at a slow, gradual pace.

As a person looking to burn body fat and maintain high levels of energy for your workouts, your primary goal when consuming carbohydrates is simple: keep blood sugar levels consistent and balanced.

Why?

It’s all related to insulin, which is a hormone that controls the amount of sugar in the bloodstream by moving it into the cells of the body.

When you consume carbohydrates that are broken down quickly, the body must release a large amount of insulin in order to compensate. The insulin will remove the sugar from the bloodstream very quickly, which will then result in lower-than-normal blood sugar levels.

Low blood sugar levels will result in feelings of tiredness and fatigue, and will also produce hunger pangs which can then lead to binge eating.

In addition, high levels of insulin increase the body’s rate of fat storage. When insulin is present in large amounts, fat cannot be used as an energy source by the body due to a rise in enzymes that prevent fat mobilization.

To put it simply…

When you consume carbohydrates that raise blood sugar levels quickly, you end up in a constant cycle of sharp rises in blood sugar followed by dramatic falls. This inhibits your ability to burn fat and throws your energy levels, appetite and mood completely out of order.

Because of the above-mentioned facts, the ultimate goal of proper carbohydrate consumption is to stick to meals that keep blood sugar levels balanced. This is accomplished by focusing on food sources that are broken down and released gradually in the bloodstream.

By always maintaining steady blood sugar levels, your body will remain in a continual fat burning state, your energy levels will remain peaked, and your appetite will be kept under control.

We have now established what the GOAL of proper carbohydrate consumption is, and in Part 2 we will discuss which specific sources can help you achieve that goal…

Part 2
In Part 1, we established that the ultimate goal of effective fat burning carbohydrate consumption is to keep blood sugar levels consistent and balanced. In doing so, insulin levels will remain under control, the fat burning metabolism will be maximized and the body’s energy levels and mood will remain elevated.

The only issue now is to determine which sources of carbohydrates will aid us in achieving that goal. This is where things get a bit trickier, as there are several factors that need to be addressed.

Carbohydrates are essentially broken down into two main categories: “simple” and “complex”.

Carbohydrates are basically “rings” of carbon/hydrogen/oxygen, and it is the number of rings and the manner in which they hook together that determines whether they are simple or complex.

Conventional wisdom used to tell us that we should limit our consumption of simple carbohydrates and focus on consuming complex carbohydrates. The logic behind this was that the simpler structures are broken down faster while the complex structures are broken down gradually.

We now know that this is not entirely accurate. For example, a white potato is a complex carbohydrate that raises blood sugar levels quickly, while an apple is a simple carbohydrate that raises blood sugar levels slowly.

This brings us to a more accurate tool: the glycemic index.

Rather than focusing on the notions of “simple” and “complex”, the glycemic index evaluates the rate at which carbohydrates raise blood sugar levels by assigning them a ranking between 0 and 100.

In general, a GI ranking of 55 or less classifies a carbohydrate as “low glycemic” (raises blood sugar levels very slowly)… 56 to 69 would be considered “medium” (raises blood sugar levels at a moderate pace)… while 70 and above is considered “high” (raises blood sugar levels quickly and sharply).

While the GI is a more accurate criteria to use as opposed to the “simple” and “complex” method, the drawback is that each ranking is based on that specific food source consumed on its own in a fasted state.

We never consume carbohydrates on their own (in order to maximize fat loss they should always be combined with a lean protein source), and we rarely ever consume them in a fasted state.

This is very important, because when carbohydrates are combined with other food sources (such as proteins and fats), their GI properties can be dramatically altered.

So while the glycemic index IS one useful tool that can be utilized as part of the overall picture,
relying on it as the sole means of carbohydrate selection is an obvious mistake.

The next and final criteria that can be used is the issue of “natural” carbohydrate sources versus “refined” carbohydrate sources.

Refined carbohydrates are foods where the high fiber bits (the bran and germ) have been removed from the grain. White rice, white bread, sugary cereals and any item made from white flour are all examples of refined carbohydrates. These sources of carbohydrates are very simplistic in structure, low in nutritional value and raise blood sugar levels quickly and sharply.

Natural carbohydrates are simply those which have not been modified and still contain the whole grain, including the bran and germ. These sources are high in fiber, take longer to digest, are more nutritious, will keep you feeling full for longer, and have a negligible effect on blood sugar levels when consumed as part of a balanced meal.

To determine if a carbohydrate source is natural, look for the first ingredient on the package to be whole wheat flour, brown rice, rye flour, barley, or oats. Terms such as “rice syrup”, “corn syrup”, “sucrose” and “brown sugar” all indicate that the source has been refined, as does any product made from white flour.

As you can see, there is more than one criteria to be used when choosing fat burning carbohydrate sources.

Here is a summed up review that takes all factors into account…

1) Refined carbohydrate sources of any kind should be avoided.

2) Unrefined starchy carbohydrate sources are fine to consume as part of a balanced meal.

3) Vegetables of all kinds are highly acceptable, particularly green fibrous vegetables.

4) Fruit sources on the medium to lower end of the glycemic index are acceptable with a maximum of 2-3 pieces per day.

5) Low fat and non-fat dairy products are fine to consume in moderation.

With all of that in mind, here is a basic list of carbohydrate sources to include in your fat burning diet…

Carbohydrate sources that should form the bulk of your diet

Vegetables of all kinds
Oatmeal
Whole grain breads
Whole grain cereals
Brown rice
Potatoes
Sweet potatoes
Yams
Barley
Rye
Lentils

Carbohydrate sources that should be consumed in moderation

Fresh fruits
Low-fat/Non-fat yogurt
Skim milk

Hopefully by now you have grasped the basics of carbohydrate consumption and understand which food sources are best to include in your diet and why.

To learn more about proper fat burning nutrition, including the topics of caloric intake, protein, fats, meal frequency, meal combinations and more, visit “How to Burn Fat”. You can sign up for my free 6-part fat burning email course and gain instant access to my renowned body makeover program, “The Real Deal Body Transformation System”.

By Sean Nalewanyj
Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: “The Real Deal Body Transformation System”. Learn how to burn fat and lose weight quickly, safely and permanently by visiting: HowToBurnFat.com.

Sean is also the owner and operator of the web’s premier fat loss and muscle building support community, currently accepting new members at FitnessInnerCircle.com.