In this lesson, you will learn the tasty foods that you can add to your eating lifestyle to help you burn unwanted fat to maintain a healthy weight. The more you learn about what food can do for your health, the more you'll be inspired to eat them, so let's get started!
Cayenne Pepper
Peppers contain a component called capsaicin which researchers have learned that it can speed up the fat burning process naturally by converting fat into energy. It can also help suppress the appetite.
Turmeric
Eat the same and still lose weight? Researchers have determined that by eating turmeric daily helped people to burn fat without changing their dietary habits. Sounds good, but we still would like all of you to eat better and not to expect to lose weight by ordering Domino’s Pizza. Turmeric contains curcumin which helps reduce inflammation and if you reduce inflammation your body can be more productive in burning fat.
Cinnamon
Want to really burn fat? Get your blood sugar levels under control! Cinnamon can do just that and it taste good as we all know. Cinnamon contains polyphenols which improve insulin sensitivity (which leads to stable blood sugar, preventing hunger-inducing spikes and crashes). Cinnamon is also known to help lower cholesterol in diabetics.
Garlic
We all love garlic right? Test animals were given a garlic compound were able to metabolize sugar more efficiently and were even able to prevent fat molecules from building up in the blood. Experts attribute the fat-fighting benefits to a powerful compound in garlic called allicin. There are over 600 published studies on garlic for heart health, immune system enhancement as well as for improving blood sugar levels. Again, normalizing your blood sugar levels will help you burn fat!
Pumpkin Seeds
If you have been watching my television program Think Natural, you’ll know I’ve talked a lot about the benefits of magnesium. Pumpkin Seeds contain magnesium and this vital nutrient is needed to convert fat into energy. Over 70% of the American public is deficient in magnesium and it’s not just about burning fat. Magnesium is needed by every cell in every organ of the human body to be healthy and ward off disease. Magnesium containing foods are one of the truest elixirs of life.
Green Tea
This is THE fat burning tea! Green tea boost metabolism, blocks the creation of new fat cells, speeds the release of fat from cells, and turns off fat genes due to their catechin levels. Green tea contains the antioxidant ECGC, the compound that burns fat and stops it from forming. People who exercise and drank four to five cups of green tea daily and worked out for 25 minutes lost more belly fat than their non-tea-drinking counterparts, a study published in The Journal of Nutrition found.
Oatmeal
There are two things people who are successful at burning do every morning. They start with lemon water and they eat a bowl of oatmeal. In a Tufts University study, the high fiber and slow-burn properties in oatmeal will keep you satisfied longer.
Berries
Want to burn 40% more fat? Eat berries! The polyphenols and the resveratrol in dark colored berries help to convert the harmful white into the calorie burning brown fat. Berries are sweet, but their sugar will not lead to weight gain. Blueberries are known to help normalize blood sugar levels in diabetics, so eat up!
Wild Salmon
Protein is vitally important in burning fat. Dr. Bond loves wild salmon (Wild caught salmon is farm raised. Raised on a farm released into the wild and re-caught for labeling purposes) and its health benefits. Protein is needed to build muscle and muscles burn more fat. We can’t overlook the healthy Omega-3 content in salmon either as the Omega-3s reduce inflammation and benefits the brain, heart and eye health.
Greek Yogurt
Greek yogurt is another fat-burning protein you need to add to your lifestyle. Greek yogurt contains the much needed Vitamin D and Calcium which can help turn off cortisol, which can be responsible for belly fat. One cup can contain as much as 20 grams of protein for building muscle and burning fat.
Avocado
Insulin is the powerful hormone that removes excessive glucose from your blood. It stores this excess glucose, in small amounts in the liver and muscles, but once those are full, in the adipose fat cells around your waistline. avocado is not fattening. With their healthy monounsaturated fats, soluble fiber, low carbohydrates and high levels of nutrition, avocados are actually one of the best kind of foods you can eat to lose weight.
Eggs
We all know eggs are great protein source, but their fat-burning ability is when the eggs are poached. Poaching an egg protect the vital nutrient Choline which improves liver function and turns off the genes responsible for belly-fat storage. Eating eggs can suppress the appetite and the lean protein is excellent to improve muscle health.
Coconut Oil
It takes good health fat to burn unhealthy bad fat and coconut oil leads the way! Just tablespoons of coconut oil per day can trim your waistline by 1.1 inches in 30 days. Coconut oil contains medium-chain triglycerides, which are burned as energy instead of being stored as fat, and lauric acid, which has been shown to target belly fat and help you burn it.
Olive Oil
Olive oil is one of the major components of the Mediterranean Diet. Olive oil contains an anti-inflammatory similar to ibuprofen, a polyphenol only found in unrefined extra virgin olive oil—oleocanthal. It has shown to prevent the production of two pro-inflammatory enzymes, COX-1 and COX-2. Olive oil is best eaten in its natural raw state and not cooked as olive oil can be easily destroyed under high heat such as frying.
Sweet Potatoes
Americans love a fully loaded baked potato, but that is a weight gaining meal that disrupts your blood sugar levels. Switch to the mighty sweet potato, which digests slower than a white potato and contains
Sun-Dried Tomatoes
Sun-dried tomatoes contain 9-oxo-ODA, a healthy property known to activate your DNA to burn more fat. Each piece is only 5 calories and they contain beta-carotene and lycopene, two nutrients that can help prevent fat storage and provide cellular protection against harmful free radicals.
Spinach
One of our favorite greens to eat raw and not cooked! Spinach made Popeye strong and can help you suppress your appetite, provide fat burning nutrients and the fiber will help to normalize blood sugar levels which are vital for effective weight loss.
Grapefruit
Grapefruit contains bioactive compounds that research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Eating a grapefruit each day as been shown to reduce the waistline by one inch in only six weeks. Also, grapefruits "turn on" calorie-burning brown fat cells, which reduce appetite while burning fat. NOTE: If you are currently taking cardiovascular medication, grapefruit has been known to interfere with their action. Talk to a healthcare professional before eating grapefruit if you are taking medication.
Almonds
The Journal of the American Heart Association showed that by eating 1.5 ounces of almonds per day reduced fat in the belly and the legs. Eating almonds can lead to a 62% greater reduction in fat in the body as well as your Body Mass Index (BMI).
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which has been shown to delay gastric emptying and slow the release of sugar into the bloodstream. One medical journal reported that those who use apple cider vinegar lose more weight, burn more fat and lose more weight around their waistlines. ACV is also good for digestion, probiotic health and lowers bad bacteria in the body. Whole books have been written about the amazing health benefits of using ACV daily.
Lemon Water
I think we have all heard about drinking lemon water first thing in the morning to start the daily fat burning process. If you haven’t, you’re in for a treat! Water is necessary to keep your metabolism functioning optimally. For even more of a kick, add a lemon to your glass. D-limonene, an antioxidant in lemon peel, helps flush toxins from the body and gives sluggish bowels a kick, flushing fat from your system to keep your tummy toned and tight—and as Chef Susan Irby will tell you, it’s perfect for getting you bikini-ready.
Plums
Red is a seductive color right? So why not seduce your body fat into burning itself away from your waistline? Plums contain phenolic compounds that have been shown to "turn off" fat genes, and from pectin—a gelatin-like type of fiber found in the cell walls of fruits that limits the amount of fat your cells can absorb.
Quinoa
Quinoa is not a social media fad, but one of the most delicious and power-packed grains we can eat! Quinoa is high in lysine, an amino acid, which helps you burn fat and maintain healthy bones and skin. According to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage fat to hang around. Betaine also improves digestion and the breakdown of all the components of your food.
Black Rice
Dr. Bond doesn’t eat white rice ever and loves the rich taste of wild (black) rice. Once you taste it, you’ll love it more than white rice and it contains all the needed nutrients to make you healthier. Black rice has more antioxidants than a spoonful of blueberries, with more hunger-removing fiber, more vitamin E, and converts to far less sugar white rice.
Bulgur Grain
A study published in the journal Annals of Internal Medicine found that by simply increasing the amount of fiber you eat each day (to 30 grams) while keeping calories the same could help you lose weight, lower blood pressure, and improve your body's insulin response as effectively as more complicated diets that try to overhaul your entire diet. Enter bulgar! This grain is traditionally used in tabbouleh—a staple dish of Mediterranean cooking, so if you are tired of rice, use bulgar grain instead to widen your food choices and palate.
Jerusalem Artichoke
Researchers discovered that test subjects who consumed the prebiotic fiber found in Jerusalem artichokes had higher levels of ghrelin—the hunger-suppressing hormone—and lower levels of blood sugar. Jerusalem artichokes are one of the best sources of this type of fiber called oligofructose.
Kimchi
To improve your body’s ability to burn fat, you must focus on your gut health. Kimchi, an Asian vegetable dish is made by fermenting a blend of cabbage, radishes, and scallions with a seasoned paste of red pepper, salted shrimp, or kelp (koji) powder. Fermented foods are great for healing your gut thanks to the high levels of probiotics. Researchers at Kyung Hee University in Korea induced obesity in lab rats by feeding them a high-fat diet. Kimchi contains the probiotic bacteria, Lactobacillus brevis, and was able to suppress the diet-induced increase in weight gain by 28 percent. Heal the gut and lose the gut.
Black Beans
Black beans are a great source of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. Did you know for every additional 10 grams of fiber you eat per day can help you reduce almost 4% belly fat over a 5 year span? One cup of black beans contains almost 5 grams of fiber, so adding fiber to your diet is easy!
Dark Chocolate
Got to save the best for last and we’ll call this one dessert. A study at Louisiana State University found that gut microbes in our stomach ferment chocolate and boost our body's production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. The secret is to eat chocolate in moderation, but with a cacao content of 70% or higher. Now it’s time for Chef Susan Irby’s amazing recipes!
Cayenne Pepper
Peppers contain a component called capsaicin which researchers have learned that it can speed up the fat burning process naturally by converting fat into energy. It can also help suppress the appetite.
Turmeric
Eat the same and still lose weight? Researchers have determined that by eating turmeric daily helped people to burn fat without changing their dietary habits. Sounds good, but we still would like all of you to eat better and not to expect to lose weight by ordering Domino’s Pizza. Turmeric contains curcumin which helps reduce inflammation and if you reduce inflammation your body can be more productive in burning fat.
Cinnamon
Want to really burn fat? Get your blood sugar levels under control! Cinnamon can do just that and it taste good as we all know. Cinnamon contains polyphenols which improve insulin sensitivity (which leads to stable blood sugar, preventing hunger-inducing spikes and crashes). Cinnamon is also known to help lower cholesterol in diabetics.
Garlic
We all love garlic right? Test animals were given a garlic compound were able to metabolize sugar more efficiently and were even able to prevent fat molecules from building up in the blood. Experts attribute the fat-fighting benefits to a powerful compound in garlic called allicin. There are over 600 published studies on garlic for heart health, immune system enhancement as well as for improving blood sugar levels. Again, normalizing your blood sugar levels will help you burn fat!
Pumpkin Seeds
If you have been watching my television program Think Natural, you’ll know I’ve talked a lot about the benefits of magnesium. Pumpkin Seeds contain magnesium and this vital nutrient is needed to convert fat into energy. Over 70% of the American public is deficient in magnesium and it’s not just about burning fat. Magnesium is needed by every cell in every organ of the human body to be healthy and ward off disease. Magnesium containing foods are one of the truest elixirs of life.
Green Tea
This is THE fat burning tea! Green tea boost metabolism, blocks the creation of new fat cells, speeds the release of fat from cells, and turns off fat genes due to their catechin levels. Green tea contains the antioxidant ECGC, the compound that burns fat and stops it from forming. People who exercise and drank four to five cups of green tea daily and worked out for 25 minutes lost more belly fat than their non-tea-drinking counterparts, a study published in The Journal of Nutrition found.
Oatmeal
There are two things people who are successful at burning do every morning. They start with lemon water and they eat a bowl of oatmeal. In a Tufts University study, the high fiber and slow-burn properties in oatmeal will keep you satisfied longer.
Berries
Want to burn 40% more fat? Eat berries! The polyphenols and the resveratrol in dark colored berries help to convert the harmful white into the calorie burning brown fat. Berries are sweet, but their sugar will not lead to weight gain. Blueberries are known to help normalize blood sugar levels in diabetics, so eat up!
Wild Salmon
Protein is vitally important in burning fat. Dr. Bond loves wild salmon (Wild caught salmon is farm raised. Raised on a farm released into the wild and re-caught for labeling purposes) and its health benefits. Protein is needed to build muscle and muscles burn more fat. We can’t overlook the healthy Omega-3 content in salmon either as the Omega-3s reduce inflammation and benefits the brain, heart and eye health.
Greek Yogurt
Greek yogurt is another fat-burning protein you need to add to your lifestyle. Greek yogurt contains the much needed Vitamin D and Calcium which can help turn off cortisol, which can be responsible for belly fat. One cup can contain as much as 20 grams of protein for building muscle and burning fat.
Avocado
Insulin is the powerful hormone that removes excessive glucose from your blood. It stores this excess glucose, in small amounts in the liver and muscles, but once those are full, in the adipose fat cells around your waistline. avocado is not fattening. With their healthy monounsaturated fats, soluble fiber, low carbohydrates and high levels of nutrition, avocados are actually one of the best kind of foods you can eat to lose weight.
Eggs
We all know eggs are great protein source, but their fat-burning ability is when the eggs are poached. Poaching an egg protect the vital nutrient Choline which improves liver function and turns off the genes responsible for belly-fat storage. Eating eggs can suppress the appetite and the lean protein is excellent to improve muscle health.
Coconut Oil
It takes good health fat to burn unhealthy bad fat and coconut oil leads the way! Just tablespoons of coconut oil per day can trim your waistline by 1.1 inches in 30 days. Coconut oil contains medium-chain triglycerides, which are burned as energy instead of being stored as fat, and lauric acid, which has been shown to target belly fat and help you burn it.
Olive Oil
Olive oil is one of the major components of the Mediterranean Diet. Olive oil contains an anti-inflammatory similar to ibuprofen, a polyphenol only found in unrefined extra virgin olive oil—oleocanthal. It has shown to prevent the production of two pro-inflammatory enzymes, COX-1 and COX-2. Olive oil is best eaten in its natural raw state and not cooked as olive oil can be easily destroyed under high heat such as frying.
Sweet Potatoes
Americans love a fully loaded baked potato, but that is a weight gaining meal that disrupts your blood sugar levels. Switch to the mighty sweet potato, which digests slower than a white potato and contains
Sun-Dried Tomatoes
Sun-dried tomatoes contain 9-oxo-ODA, a healthy property known to activate your DNA to burn more fat. Each piece is only 5 calories and they contain beta-carotene and lycopene, two nutrients that can help prevent fat storage and provide cellular protection against harmful free radicals.
Spinach
One of our favorite greens to eat raw and not cooked! Spinach made Popeye strong and can help you suppress your appetite, provide fat burning nutrients and the fiber will help to normalize blood sugar levels which are vital for effective weight loss.
Grapefruit
Grapefruit contains bioactive compounds that research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Eating a grapefruit each day as been shown to reduce the waistline by one inch in only six weeks. Also, grapefruits "turn on" calorie-burning brown fat cells, which reduce appetite while burning fat. NOTE: If you are currently taking cardiovascular medication, grapefruit has been known to interfere with their action. Talk to a healthcare professional before eating grapefruit if you are taking medication.
Almonds
The Journal of the American Heart Association showed that by eating 1.5 ounces of almonds per day reduced fat in the belly and the legs. Eating almonds can lead to a 62% greater reduction in fat in the body as well as your Body Mass Index (BMI).
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which has been shown to delay gastric emptying and slow the release of sugar into the bloodstream. One medical journal reported that those who use apple cider vinegar lose more weight, burn more fat and lose more weight around their waistlines. ACV is also good for digestion, probiotic health and lowers bad bacteria in the body. Whole books have been written about the amazing health benefits of using ACV daily.
Lemon Water
I think we have all heard about drinking lemon water first thing in the morning to start the daily fat burning process. If you haven’t, you’re in for a treat! Water is necessary to keep your metabolism functioning optimally. For even more of a kick, add a lemon to your glass. D-limonene, an antioxidant in lemon peel, helps flush toxins from the body and gives sluggish bowels a kick, flushing fat from your system to keep your tummy toned and tight—and as Chef Susan Irby will tell you, it’s perfect for getting you bikini-ready.
Plums
Red is a seductive color right? So why not seduce your body fat into burning itself away from your waistline? Plums contain phenolic compounds that have been shown to "turn off" fat genes, and from pectin—a gelatin-like type of fiber found in the cell walls of fruits that limits the amount of fat your cells can absorb.
Quinoa
Quinoa is not a social media fad, but one of the most delicious and power-packed grains we can eat! Quinoa is high in lysine, an amino acid, which helps you burn fat and maintain healthy bones and skin. According to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage fat to hang around. Betaine also improves digestion and the breakdown of all the components of your food.
Black Rice
Dr. Bond doesn’t eat white rice ever and loves the rich taste of wild (black) rice. Once you taste it, you’ll love it more than white rice and it contains all the needed nutrients to make you healthier. Black rice has more antioxidants than a spoonful of blueberries, with more hunger-removing fiber, more vitamin E, and converts to far less sugar white rice.
Bulgur Grain
A study published in the journal Annals of Internal Medicine found that by simply increasing the amount of fiber you eat each day (to 30 grams) while keeping calories the same could help you lose weight, lower blood pressure, and improve your body's insulin response as effectively as more complicated diets that try to overhaul your entire diet. Enter bulgar! This grain is traditionally used in tabbouleh—a staple dish of Mediterranean cooking, so if you are tired of rice, use bulgar grain instead to widen your food choices and palate.
Jerusalem Artichoke
Researchers discovered that test subjects who consumed the prebiotic fiber found in Jerusalem artichokes had higher levels of ghrelin—the hunger-suppressing hormone—and lower levels of blood sugar. Jerusalem artichokes are one of the best sources of this type of fiber called oligofructose.
Kimchi
To improve your body’s ability to burn fat, you must focus on your gut health. Kimchi, an Asian vegetable dish is made by fermenting a blend of cabbage, radishes, and scallions with a seasoned paste of red pepper, salted shrimp, or kelp (koji) powder. Fermented foods are great for healing your gut thanks to the high levels of probiotics. Researchers at Kyung Hee University in Korea induced obesity in lab rats by feeding them a high-fat diet. Kimchi contains the probiotic bacteria, Lactobacillus brevis, and was able to suppress the diet-induced increase in weight gain by 28 percent. Heal the gut and lose the gut.
Black Beans
Black beans are a great source of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. Did you know for every additional 10 grams of fiber you eat per day can help you reduce almost 4% belly fat over a 5 year span? One cup of black beans contains almost 5 grams of fiber, so adding fiber to your diet is easy!
Dark Chocolate
Got to save the best for last and we’ll call this one dessert. A study at Louisiana State University found that gut microbes in our stomach ferment chocolate and boost our body's production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. The secret is to eat chocolate in moderation, but with a cacao content of 70% or higher. Now it’s time for Chef Susan Irby’s amazing recipes!
Chef Susan Irby's Foods That Burn Fat Recipes
Morning Lemon Burst
Serves 1
Juice and pulp from 1 medium lemon
2 tablespoons distilled water
Tiny pinch cayenne pepper
Mix all together in a small glass and shoot it like a shot.
Nutrients and Fat Burning Highlights: In reference to the Calorie, Fat and other nutritive breakdown, this is high in Vitamin C and for the rest of the highlights refer to all of the health and fat burning benefits of lemon that Dr. Bond mentioned above plus the added metabolism, fat burn boost of cayenne pepper. Drink this every morning before you DRINK OR EAT ANYTHING ELSE! Drink before coffee, drink before eating breakfast… drink this FIRST to kickstart your metabolism. I (Chef Susan) do this daily (without the distilled water 😊)
Serves 1
Juice and pulp from 1 medium lemon
2 tablespoons distilled water
Tiny pinch cayenne pepper
Mix all together in a small glass and shoot it like a shot.
Nutrients and Fat Burning Highlights: In reference to the Calorie, Fat and other nutritive breakdown, this is high in Vitamin C and for the rest of the highlights refer to all of the health and fat burning benefits of lemon that Dr. Bond mentioned above plus the added metabolism, fat burn boost of cayenne pepper. Drink this every morning before you DRINK OR EAT ANYTHING ELSE! Drink before coffee, drink before eating breakfast… drink this FIRST to kickstart your metabolism. I (Chef Susan) do this daily (without the distilled water 😊)
Matcha Fat Burn Smoothie
Serves 2
¾ cup raw cashews, soaked in water for 30 minutes
1 cup fresh pineapple
1 cup fresh kale
1 teaspoon matcha powder
½ cup unsweetened almond milk
Fine zest of one medium lemon
Juice of one medium lemon
1 cup ice
Place all ingredients in a high-powered blender and blend until smooth.
Nutrition:
Serving size: about 1 cup
Calories: 378
Fat: 24.8g
Saturated fat: 4.8g
Cholesterol: 0mg
Sodium: 69mg
Potassium: 592mg
Carbohydrates: 36.1g
Fiber: 4.5g
Sugars: 14.2g
Protein: 9.6g
Fat Burning Highlights: good source of non-meat protein, natural energy boosting sugar for effective cardio workouts, low sodium, healthy fat burning fats. Recommend drinking this smoothie BEFORE a workout.
Serves 2
¾ cup raw cashews, soaked in water for 30 minutes
1 cup fresh pineapple
1 cup fresh kale
1 teaspoon matcha powder
½ cup unsweetened almond milk
Fine zest of one medium lemon
Juice of one medium lemon
1 cup ice
Place all ingredients in a high-powered blender and blend until smooth.
Nutrition:
Serving size: about 1 cup
Calories: 378
Fat: 24.8g
Saturated fat: 4.8g
Cholesterol: 0mg
Sodium: 69mg
Potassium: 592mg
Carbohydrates: 36.1g
Fiber: 4.5g
Sugars: 14.2g
Protein: 9.6g
Fat Burning Highlights: good source of non-meat protein, natural energy boosting sugar for effective cardio workouts, low sodium, healthy fat burning fats. Recommend drinking this smoothie BEFORE a workout.
Baked Salmon with Sundried Tomato Pesto
Serves 2
For Pesto: (makes about 1 ½ cups)
2 garlic cloves
¼ cup pine nuts
¼ cup chopped red onion
3 tablespoons white wine vinegar
1 tablespoon tomato paste
1 8.5 ounce jar sun-dried tomatoes in olive oil
1 cup packed fresh basil leaves
Fine zest of one small lemon
Juice of one small lemon
Pinch of sea salt
Pinch and a half of black pepper
Pulse / blend all ingredients in a food processor until tomatoes are chopped but not completely pureed.
Nutrition:
Serving size: 2 tablespoons
Calories: 195
Fat: 14.5g
Saturated fat: 1.4g
Cholesterol: 0mg
Sodium: 25mg
Potassium: 92mg
Carbohydrates: 14.9g
Fiber: 2.6g
Sugars: 7.2g
Protein: 3.3g
For salmon:
1 tablespoon coconut oil
2 5-ounce salmon fillets, skin on
Cracked black pepper, as desired
Preheat oven to 400*. Spread ½ tablespoon on the flesh side of each salmon fillet. Season with black pepper, place skin side down on parchment paper lined baking sheet and bake for 10 minutes or until desired level of doneness. Remove from oven and serve with Sundried Tomato Pesto, recipe above.
Nutrition:
Serving size: 1 fillet
Calories: 246
Fat: 15.6g
Saturated fat: 7.1g (mainly from the coconut oil)
Cholesterol: 63mg
Sodium: 63mg
Potassium: 544mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 27.5g
Fat Burning Highlights: high in proteins that build muscle which in turn burns fat, high in healthy fats, a great source of active fat burning properties and nutrients that prevent fat storage. Consume before OR after a workout. Great dinner entrée served with freshly steamed, poached or lightly roasted vegetables.
Serves 2
For Pesto: (makes about 1 ½ cups)
2 garlic cloves
¼ cup pine nuts
¼ cup chopped red onion
3 tablespoons white wine vinegar
1 tablespoon tomato paste
1 8.5 ounce jar sun-dried tomatoes in olive oil
1 cup packed fresh basil leaves
Fine zest of one small lemon
Juice of one small lemon
Pinch of sea salt
Pinch and a half of black pepper
Pulse / blend all ingredients in a food processor until tomatoes are chopped but not completely pureed.
Nutrition:
Serving size: 2 tablespoons
Calories: 195
Fat: 14.5g
Saturated fat: 1.4g
Cholesterol: 0mg
Sodium: 25mg
Potassium: 92mg
Carbohydrates: 14.9g
Fiber: 2.6g
Sugars: 7.2g
Protein: 3.3g
For salmon:
1 tablespoon coconut oil
2 5-ounce salmon fillets, skin on
Cracked black pepper, as desired
Preheat oven to 400*. Spread ½ tablespoon on the flesh side of each salmon fillet. Season with black pepper, place skin side down on parchment paper lined baking sheet and bake for 10 minutes or until desired level of doneness. Remove from oven and serve with Sundried Tomato Pesto, recipe above.
Nutrition:
Serving size: 1 fillet
Calories: 246
Fat: 15.6g
Saturated fat: 7.1g (mainly from the coconut oil)
Cholesterol: 63mg
Sodium: 63mg
Potassium: 544mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 27.5g
Fat Burning Highlights: high in proteins that build muscle which in turn burns fat, high in healthy fats, a great source of active fat burning properties and nutrients that prevent fat storage. Consume before OR after a workout. Great dinner entrée served with freshly steamed, poached or lightly roasted vegetables.
Kimchi Salad with Spinach
Serves 6
1 head Napa cabbage
2 daikon radish
¾ cup salt
Water as needed
¼ cup red chili pepper flakes
2 cloves garlic
1 teaspoon gingerroot
½ tablespoon soy sauce
½ tablespoon fish sauce
½ tablespoon rice wine vinegar
1 tablespoon raw sugar
4 cups fresh spinach leaves
1 tablespoon sesame seeds
½ cup toasted cashews
½ lemon
Trim stem from bottom of cabbage. Julienne the leaves of the cabbage and place in a large mixing bowl. Julienne the radish and place with the cabbage. Pour the salt over the cabbage mixture and fill the bowl with enough water to cover the cabbage. Place a heavy pot or bowl on top of the cabbage to press it down. Let rest for 1 hour at room temperature, tossing every 20 minutes. Drain well, rinse, and drain again. Squeeze out excess water.
While cabbage is soaking, blend the chili pepper flakes, garlic, gingerroot, soy sauce, fish sauce, vinegar and sugar in a food processor or blender. Toss with the drained cabbage and radish mixture. Place 1 cup of spinach leaves on each of 4 plates. Top with about 1 cup of kimchi (cabbage mixture). Sprinkle with sesame seeds, cashews and squeeze a little lemon on top. Serve.
Nutrition:
Serving size: about 2 cups
Calories: 168
Fat: 9.7g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 452mg
Potassium: 862mg
Carbohydrates: 16.8g
Fiber: 3.8g
Sugars: 7.2g
Protein: 7.6g
Fat Burning Highlights: this recipe is filled with fat burning, slimming highlights. From high fiber cabbage that helps release toxins from the body to the fermentation of the kimchi and balanced gut health… this recipe is a MUST ADD to your fat burning, bikini program – whether you want to wear one or not! It’s all about health and strong health begins in your gut.
ormal>Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 27.5g
Fat Burning Highlights: high in proteins that build muscle which in turn burns fat, high in healthy fats, a great source of active fat burning properties and nutrients that prevent fat storage. Consume before OR after a workout. Great dinner entrée served with freshly steamed, poached or lightly roasted vegetables.
Serves 6
1 head Napa cabbage
2 daikon radish
¾ cup salt
Water as needed
¼ cup red chili pepper flakes
2 cloves garlic
1 teaspoon gingerroot
½ tablespoon soy sauce
½ tablespoon fish sauce
½ tablespoon rice wine vinegar
1 tablespoon raw sugar
4 cups fresh spinach leaves
1 tablespoon sesame seeds
½ cup toasted cashews
½ lemon
Trim stem from bottom of cabbage. Julienne the leaves of the cabbage and place in a large mixing bowl. Julienne the radish and place with the cabbage. Pour the salt over the cabbage mixture and fill the bowl with enough water to cover the cabbage. Place a heavy pot or bowl on top of the cabbage to press it down. Let rest for 1 hour at room temperature, tossing every 20 minutes. Drain well, rinse, and drain again. Squeeze out excess water.
While cabbage is soaking, blend the chili pepper flakes, garlic, gingerroot, soy sauce, fish sauce, vinegar and sugar in a food processor or blender. Toss with the drained cabbage and radish mixture. Place 1 cup of spinach leaves on each of 4 plates. Top with about 1 cup of kimchi (cabbage mixture). Sprinkle with sesame seeds, cashews and squeeze a little lemon on top. Serve.
Nutrition:
Serving size: about 2 cups
Calories: 168
Fat: 9.7g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 452mg
Potassium: 862mg
Carbohydrates: 16.8g
Fiber: 3.8g
Sugars: 7.2g
Protein: 7.6g
Fat Burning Highlights: this recipe is filled with fat burning, slimming highlights. From high fiber cabbage that helps release toxins from the body to the fermentation of the kimchi and balanced gut health… this recipe is a MUST ADD to your fat burning, bikini program – whether you want to wear one or not! It’s all about health and strong health begins in your gut.
ormal>Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 27.5g
Fat Burning Highlights: high in proteins that build muscle which in turn burns fat, high in healthy fats, a great source of active fat burning properties and nutrients that prevent fat storage. Consume before OR after a workout. Great dinner entrée served with freshly steamed, poached or lightly roasted vegetables.
Almond Orange Chocolate Crackle
Makes about 12 servings
1/3 cup raw almonds
4 ounces 72% cocoa or greater dark chocolate, chopped
Fine zest of one medium orange
1/8 teaspoon natural coarse sea salt
Preheat oven to 350*F. Place almonds on a baking sheet and bake until lightly toasted, about 6 minutes. While baking, line another baking sheet with parchment paper.
Remove toasted almonds from oven and allow to cool. Then roughly chop the almonds. Place ¾ of the chocolate in a double boiler (if you don’t have one, create one by placing chocolate in a heat proof glass bowl over a small pot of steaming water) and heat – not stirring – until chocolate is melted. Stir in the remaining chocolate. Then gently stir in the chopped nuts and orange zest. Spread the mixture into a thin layer on the parchment paper. Sprinkle with the sea salt and refrigerate for 20 minutes or until set. Break chocolate into pieces and store in an airtight container in a cool, dry place (not the refrigerator).
Nutrition:
Serving size: 1/12 of the total, so about 2 pieces
Calories: 77
Fat: 6g
Saturated fat: 2g
Cholesterol: 0mg
Sodium: 20mg
Potassium: 19mg
Carbohydrates: 5.2g
Fiber: 1.4g
Sugars: 2.8g
Protein: 2g
Makes about 12 servings
1/3 cup raw almonds
4 ounces 72% cocoa or greater dark chocolate, chopped
Fine zest of one medium orange
1/8 teaspoon natural coarse sea salt
Preheat oven to 350*F. Place almonds on a baking sheet and bake until lightly toasted, about 6 minutes. While baking, line another baking sheet with parchment paper.
Remove toasted almonds from oven and allow to cool. Then roughly chop the almonds. Place ¾ of the chocolate in a double boiler (if you don’t have one, create one by placing chocolate in a heat proof glass bowl over a small pot of steaming water) and heat – not stirring – until chocolate is melted. Stir in the remaining chocolate. Then gently stir in the chopped nuts and orange zest. Spread the mixture into a thin layer on the parchment paper. Sprinkle with the sea salt and refrigerate for 20 minutes or until set. Break chocolate into pieces and store in an airtight container in a cool, dry place (not the refrigerator).
Nutrition:
Serving size: 1/12 of the total, so about 2 pieces
Calories: 77
Fat: 6g
Saturated fat: 2g
Cholesterol: 0mg
Sodium: 20mg
Potassium: 19mg
Carbohydrates: 5.2g
Fiber: 1.4g
Sugars: 2.8g
Protein: 2g