Finding the perfect exercise program that that reduces body fat and creates lean muscle can seem like a dream come true. But grabbing a quick snack after all of your hard work in the gym could reverse those fulfilling results in just minutes.

Through high intensity workouts, growth hormone or GH is released naturally within your body to spur an anti-aging, weight reducing and muscle toning chemical reaction. When you reach for a fruit drink that is laced with fructose or an energy bar that is loaded with refined sugar, it counteracts all that hard work you’ve just put into your high intensity training.

Waiting approximately two hours after your exercise regime before enjoying a low carbohydrate meal is, says Phil Campbell, the best way to avoid interference of your body’s ability to reap the benefits that GH can produce.

This is not to say that you should “starve” yourself after your workout or that weight loss cannot occur with proper exercise… but without the ‘2-hour window’ provided by the body’s ability to reap the fat burning properties of GH for this additional period of time, your exercise program may not deliver all that it can.

Phil Campbell, of “Ready, Set, Go!” recommends the following:

1. Don’t eat a high fat meal before exercise (no high fat meals one hour prior to training)

2. Drink water during training

3. Don’t consume sugar for two hours after training

4. Consume 25 grams of protein after training (high protein meal or protein supplement without concentrated sugar)

Why the body reacts as it does to refined sugar and fructose has always been understood to increase insulin release. An interesting discovery was made in 1973 in the laboratory of Roger Guillemin.

Somatostatin, or SRIF, was found to be a second hormone that can override the growth hormone when put to the test. Feeding high sugar foods or drinks to our natural blood supply automatically triggers SRIF which interferes with GH production.

As we age, the benefits naturally attributed to the growth hormone can begin to slow and further blockage with the second hormone of Somatostatin can make us feel as if we are going nowhere with our exercise regime. During that two-hour window immediately following a high intensity workout GH rises putting your body’s fat burning capabilities on “turbo”.

In general, medical reasons for not grabbing a fructose fruit drink immediately after your routine workout include it negatively affecting insulin sensitivity. Insulin resistance is known to trigger type 2 Diabetes, not to mention, being an issue for other chronic diseases such as heart disease. And obviously, if you are significantly overweight, protecting your body from these problems (which can sometimes mean the difference between life and death), is definitely something that should be taken seriously.

To learn more about getting the most out of your body’s ability to produce and maximize GH visit Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Happy healthy eating and training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Diet Vs Exercise Video Challenge

Years ago performing hours of strenuous cardio, and eating anything you wanted, would’ve supposedly nipped your body fat in the bud. That was the myth anyway!

Sure… everyone thought half killing yourself on the treadmill, or in lycra packed aerobics classes filled with Olivia Newton-John “Lets Get Physical” look-a-likes, was the key.

But that’s NOT the case anymore!

I’m telling you straight-off-the-bat you can’t eat whatever you want and expect to be able to exercise it off.

Want the proof… watch the above video!

To see why Craig Ballantyne’s concepts and training are taking the fitness world by storm check out Craig’s Turbulence Training website.

Kind regards
Mandy
VFT

Time to crush 2 more nutrition myths and prove to you that you can eat your favorite foods while losing fat.

Nutrition Myth #1 – Fruit Makes You Fat

This. Is. Ridiculous.

No one, and I repeat, NO ONE is fat because they eat too much fruit.

Let’s clear things up. Yes, fruit contains sugar. But fruit also contains fiber and water and fills you up for just a few calories.

Check out this calorie chart of our favorite fruits:

* 1 cup of cherries = 75 calories
* 1 medium apple = 75 calories
* 1 medium banana = 100 calories
* 1 cup blueberries = 80 calories
* 1 date = 25 calories
* 1 grapefruit = 80-100 calories
* 1 orange = 60 calories
* 1 peach = 40 calories
* 1 cup pineapple = 65 calories
* 1 cup strawberries = 45 calories
* 1 cup watermelon = 50 calories

So seriously, let’s just say you ate that entire list…you’re still only at about 750 calories.

Compare that to these common foods – the ones that really make us fat.

* Grande Iced Caffe Mocha = 200 calories
* Grande Caramel Frappuccino = 430 calories
* Starbucks Low Fat Blueberry Muffin = 430 calories (only 1g fiber!)
* Plain Bagel = 300 calories (2g fiber – whoop-de-doo!)

You see my point? And we’re worrying about “fruit making us fat”?

Sheesh.

Whooooaaa, don’t eat that 75 calorie apple, you might get fat!
(Note: Sarcasm)

Heck, there are days this summer when I’ve had:

* 1/2 a watermelon
* 2 apples
* 1/2 cup blueberries
* 1/2 cup strawberries
* 2 peaches
* 5 dates
* 2 bananas
* 1 pear

So the myth that fruit makes you fat is a joke. The truth is that fruit is healthy for you and fills you up and helps you LOSE fat.

Nutrition Myth #2 – You can’t eat delicious foods while losing fat

This is not true. However, “delicious” is a subjective term, right?

So what I might think is awesome (natural peanut butter sandwiches on flax bread with blueberries), might be your idea of boredom.

You do not have to give up your favorite foods completely when you are on a fat loss program.

Now I’m not going to lie and say you can eat whatever you want, and however much you want, every meal and every day.

You just need to harness the power of portion control and improve the overall quality of your diet, and you’ll still be able to get a lean and sexy body this summer with your favorite foods.

So keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you’ll lose fat fast.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Sugar Drinks, ever wondered how much sugar is in the drinks you’re consuming?

You’ve gotta see this to believe it!

Considering the amount of calorie packed sodas, juices, cordials and so forth that so many folk gulp down, without thinking twice about it, I’m not surprised that it’s become such a scandalous issue.

Check out Jamie Oliver’s video and see for yourself how shocking sugar drinks really are! And how much sugar they contain!

This will really put it into perspective for you!

Kind regards
Mandy
Virtual Fitness Trainer

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I’d like to give you healthy food ideas in a different way. This time, I figured I’d just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don’t have junk around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you’ll enjoy.

Alright, so let’s start with the fridge. Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs.  I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I’m talking about whole eggs, NOT egg whites.  Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality. Here’s an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

Back to the fridge, some other staples:

• Chopped walnuts, pecans, almonds – delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt – I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs – one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa – I try to get creative and try some of the exotic varieties of salsas.
• Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter – don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butters – Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots – for salads with dinner.
• Home-made salad dressing – using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ – these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

• Frozen berries – during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish – I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef – Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) – www.healthygrassfed.2ya.com
• Frozen buffalo, ostrich, venison, and other “exotic” lean meats – Yeah, I know…I’m weird, but I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.
• Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant rich teas – green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelt pasta – much higher fiber than normal pastas
• Oat bran and steel cut oats – higher fiber than those little packs of instant oats.
• Cans of coconut milk – to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice – NEVER white rice
• Tomato sauces – delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey – better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about.
• Organic maple syrup – none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder – I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans – I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) – This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka – mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

By Mike Geary
Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally-selling book, The Truth about Six-Pack Abs .

The following sample weight loss meal plan caters for for both men and women and can be followed and adjusted to meet each person’s individual calorie requirements.

Sample Weight Loss Meal Plan

Meal 1
1/2 cup raw oats cooked with 1 cup skim milk, 1 banana, and cinnamon to taste
1 cup green tea
300 calories, 15 g protein, 50 g carbs, 3 g fat

or

1/2 cup hot oat bran cooked with 1 cup water, 2 TBS wheat germ and cinnamon to taste
1 medium grapefruit
1 cup green tea
280 calories, 11 g protein, 51 g carbs, 3 g fat

Snack
1 apple with 1 TBS natural peanut butter
1 cup skim milk
300 calories, 15 g protein, 27 g carbs, 8 g fat

Meal 2
3 oz grilled salmon over mixed greens and a variety of vegetables and tossed with 1 TBS balsamic vinaigrette dressing
330 calories, 25 g protein, 25 g carbs, 15 g fat

or

1 medium leftover sweet potato
1 can tuna fish canned in water; drain water and add salsa to taste
400 calories, 40 g protein, 50 g carbs, 1 g fat

Snack
1/2 cup hummus with mixed vegetables
1 sweet potato
300 calories, 15 g protein, 40 g carbs, 10 g fat

Meal 3
3 oz grilled chicken, 1 cup steamed yellow and green squash and 4 roasted red potatoes
400 calories, 25 g protein, 50 g carbs, 6 g protein

or

3 oz grilled turkey burger with 1 cup steamed mixed vegetables and 1/2 cup cooked brown rice
408 calories, 25 g protein, 37 g carbs, 9 g fat

Snack
Favorite MRP made with 1 cup frozen fruit and water to desired consistency
340 calories, 40 g protein, 40 g carbs, 2 g fat

* When using canned fruit, always purchase fruit that’s canned in its own juice

By: Christopher Mohr
Courtesy Bodybuilding.com

This sample weight gain meal plan can be used by women or men, the calories just may need to differ. Obviously each person is unique, so this is to serve merely as a guideline.

Sample Weight Gain Meal Plan for Women and Men

Meal 1
4 whole grain frozen waffles topped with 1 TBS pure maple syrup 1/2 cup low-fat cottage cheese with 1 cup berries 1 cup green tea
450 calories, 25 g protein, 75 g carbs, 6 g fat

or

2 Egg Muffin Sandwich: (cook 2 pieces Canadian bacon, 2 jumbo eggs over easy and toast 2 whole wheat English muffins). Layer ingredients between muffins. 1 orange
450 calories, 35 g protein, 65 g carbs, 6 g fat

Snack
1 cup nonfat, plain yogurt mixed with 1 cup low fat cottage cheese, 1 cup black seedless grapes and 1 banana with 1 TBS ground flax seed
410 calories, 43 g protein, 45 g carbs, 8 g fat

Meal 2
4 oz grilled chicken with 1 sweet potato and 1 cup steamed broccoli
1 cup skim milk
500 calories, 40 g protein, 57 g carbs, 4 g fat

or

Triple decker: 3 slices whole wheat bread with 2 TBS natural peanut butter and 1 whole banana. Spread peanut butter evenly on two slices, divide banana between slices and layer
1 cup skim milk
445 calories, 25 g protein, 71 g carbs, 16 g fat

Snack
Favorite MRP made with 1 cup frozen fruit, skim milk and 1 TBS flax oil. Blend to desired consistency 400 calories, 40 g protein, 40 g carbs, 14 g fat

Meal 3
Large tossed spinach salad with a variety of vegetables, 2 cups red grapes, and 1 can of tuna fish
1 TBS sesame oil, soy sauce to taste and grated ginger
400 calories, 45 g protein, 50 g carbs, 14 g fat

or

Dinner Omelet: 2 whole eggs, 4 egg whites, with mixed veggies, 3 oz chopped turkey bacon and 2 TBS low-fat cheese
2 large oranges
1 cup green tea
400 calories, 35 g protein, 50 g carbs, 15 g fat

Snack
Oatmeal pudding (in a blender, blend1/2 cup raw oats, 1/2 cup cottage cheese, sprinkle raisins and walnuts and 1 scoop protein powder. Add water until consistency is like a thick pudding).
400 calories, 40 g protein, 40 g carbs, 6 g fat

* When using canned fruit, always purchase fruit that’s canned in its own juice

By: Christopher Mohr
Courtesy Bodybuilding.com

The idea of kick-starting the day with a fat burning breakfast sounds great doesn’t it?

Beat Fat With Breakfast

Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy – will be stored as fat.

The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.

How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you’ll be and the more active you are, the more calories you burn.

If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.

If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.

Try one of the following options:

1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.

2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.

3. Drink a meal replacement shake – quick and easy to make and for your body too digest.

Watch out for “Protein/Breakfast Bars”. Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.

Fat Burning Breakfast Ideas…

Here are some breakfast fat loss favorites: Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Be sure to choose your cereals based on the information on the food label.

The top choices should have:

• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.

For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.

So if you’re interested in fat loss, make sure you don’t forget – breakfast is the most important meal of the day.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

There’s no need to give up some of your favorite foods in an effort to lose weight and keep it off.  Here are some yummy healthy meal ideas that will still fit into your healthy eating plan.

French Toast a la The Diet Solution

Ingredients:
2 slices Sprouted Grain, Spelt or Rice bread (we’ve tried using all of them and they all work well)
2 whole eggs
1 TBSP butter
Maple Syrup or Apple Sauce (no sugar added)
Cinnamon to taste

Directions:
Scramble the 2 eggs in a bowl large enough to fit one slice of bread. Dip the bread and make sure it is coated generously with the egg mixture. Heat a pan (on low to medium) large enough for 1 or 2 slices of bread and add the butter. Once the butter is melted in the pan (if it begins to turn brown, you have the heat up too high) add the bread coated with the egg mixture. Cook the bread on each side for 3-4 minutes covered (I find that covering the pan cooks the egg more evenly but you can cook it uncovered as well). Serve with maple syrup (1 tsp per slice is more than enough) or topped with apple sauce and cinnamon (that’s how I like mine.)

Is this a cheat meal or a meal “off” of my usual healthy eating? Not at all. All of the ingredients are wholesome and natural and fit right into mine (and your) healthy eating plan. If you need or want a bit more protein with your breakfast, you can add a piece of bacon, breakfast sausage or even another egg on the side.

Enjoy your French Toast!

Chicken and Sweet Potato Stew

Prep Time: 20 minutes
Cook Time: 5 hours
Total Time: 5 hours 20 minutes
Makes 6 servings

Ingredients
• 6 bone-in chicken thighs, skin removed, trimmed of fat
• 2 pounds sweet potatoes, peeled and cut into spears
• 1/2 pound white button mushrooms, thinly sliced
• 6 large shallots, peeled and halved
• 4 cloves garlic, peeled
• 1 cup dry white wine
• 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 tablespoons white-wine vinegar

Directions
Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

**You can  freeze this stew for up to 1 month.

Garlic Mashed Cauliflower

Ingredients
·1 head of cauliflower
·1 small onion (red or yellow)
·1-2 TBSP organic butter
·1-2 cloves of garlic (this will depend on your taste)

Directions
Steam or boil the cauliflower. Chop the onion and sauté it with either olive oil, butter or coconut oil. (My sister used olive oil. I used butter).
Add the cooked cauliflower to the sautéed onions and sauté together for approximately 8 minutes.
Take the cauliflower and onion sauté and puree in a food processor or blender. Add a tablespoon or more of butter and blend.
Take 2 cloves of garlic and chop them up into small pieces. Add more olive oil, butter or coconut oil to pan and cook the garlic until brown (but try not to burn it).
Pour the garlic into your mashed cauliflower and mix by hand.

Strawberry Shortcake

These delicious little shortcakes are made in muffin cups.

Ingredients
¼ cup sifted coconut flour
3 tablespoons butter, melted
3 eggs
3 tablespoons raw honey
¼ teaspoon Celtic Sea salt
¼ teaspoon vanilla
¼ teaspoon baking powder

Directions
Blend together butter, eggs, honey, salt and vanilla. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased muffin cups. Bake at 205 Degree C (400F) for 15 minutes. Serve topped with fresh strawberries and a little bit of whipped cream. Makes 6 cakes.

All of the above recipes are courtesy of 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.

Is it possible to put together simple and healthy eating meal plans?  One that is not going to be complicated and hard to follow?  Yes.  It is possible and I will show you how.   The healthy eating meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.

Here are 3 healthy eating meal plans you can get started on right now.

Breakfast

Protein should be included in every meal throughout the day and breakfast is no exception.  Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast.  Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are:

Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.

2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit

Smoked salmon over sliced tomato and 1 green apple

Lunch

The same rules apply as breakfast.  An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before.  Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

3 great sample lunches are:

Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by  ½ cup of pineapple.

Leftover chicken legs with ½ sweet potato and broccoli.

Lean hamburger over portabella mushroom and brown rice.  Cooked vegetables or a green salad.  1 orange.

Dinner

You can really be creative with dinner.  Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed.  Again, always remember to include protein and carbohydrates.

3 great sample dinners are:

Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.

Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a  fresh fruit salad.

Buffalo meat balls over rice pasta with sautéed broccoli.

Snacks

You never want to let your body get too hungry.  Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult.  It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.

3 great snacks are:

2 Tbsp almond butter on ½ apple

Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)

Cottage cheese and pineapple

Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results.  Following simple and healthy eating meal plans like these is the first step in achieving your health and fitness goals.

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.