Eat, Drink, and Stay Healthy Naturally!

Eat, Drink & Stay Healthy Naturally

'Tis the season of overdoing it, and that usually means we end up getting sick. We seem to be exhausted all the time, and that almost always means we gain weight.

If you want to avoid getting sick this year, and you're determined not to gain weight, I've got great news for you — it's possible! All you have to do is let Mother Nature lend a helping hand. Throw out those metabolism-slowing, immune-killing, quick fixes and turn to your natural medicine cabinet instead. Plus, natural remedies aren't as likely to damage your liver and kidneys.

From aches and pains to low energy to just giving your metabolism the boost it needs to help you keep off those holiday pounds, even when you're not perfect — remember, a healthier life is a happier life. And, prevention is the best cure.

If you were to come over to my house and complain of an ailment or your child got an injury while visiting, you might be surprised to see me open up my medicine cabinet and proceed to pull out various natural remedies. After all, it's no secret that I have a love affair for alternative, natural treatments, and have been studying them for the past 25+ years.

Recently, a friend was asking me what I do when I get aches and pains, among other things. I rattled off some suggestions and talked about the things I keep in my home and use on a regular basis. She was amazed to learn that everything we put into our bodies has either a negative or positive effect on us — especially when it comes to losing weight and boosting metabolism.

She was also shocked to learn that some of the things we do every day can impair healing, which isn't good for aches and pains in the long run or slow down our metabolism, often causing weight gain or making it difficult to lose weight.

In a short speech, any medicine that says "anti" on the label can slow our metabolism and even affect liver and kidney functions over time. 

If you have a problem, LynFit Nutrition has a solution. Safe (safety should always come first) all-natural vitamins, minerals, and other supplements, naturally inspired and perfected by LynFit Nutrition. We help fix what ails you.

Some people never seem to catch "it." And, chances are, those same people are ones who use natural ways to stay away from those pesky viruses that prey on our weaknesses (like eating too much sugar when we're tired).

Research has shown that healthy habits, naturally supporting the immune system, can dramatically reduce "catching a cold." And, should you happen to catch a "bug," these same strategies can help in reducing the severity of symptoms. 

DEFENSIVE DIET

Choosing a clean, metabolic boosting diet is the number one strategy for staying healthy, combatting the common cold, and alleviating aches and pains. Doing so will boost your immune system and reduce inflammation, helping you to recover more quickly.

A clean, metabolic boosting diet means eating only real, whole foods — the way nature intended. 

The priority when it comes to eating healthy is to Power Your Immunity with Protein. It's critical to have at least one LynFit Complete Whey Protein Shake per day to feed and nourish your body. Doing so will also keep weight gain away.

The high-quality whey LynFit Nutrition uses in its Complete Protein Shakes and Lean Bars is the purest that can be found. While it boosts your metabolism, it also helps to boost your immunity as well. LynFit Nutrition Whey Protein is an excellent source of calcium, and calcium helps to lower blood sugar levels while building healthier, stronger bones. 

Each time you eat a LynFit Lean Bar you're getting one-third of your daily protein and fiber from a prebiotic source that will help to keep you regular and your gut healthy. They taste delicious and come in handy for those moments when you need comfort food. There simply is no other protein bar like it!

My personal Lean Bar favorite is Chewy Chocolate. It tastes like a Tootsie Roll® without the sugar. Sometimes, I'll twist it together with peanut butter — "You got peanut butter on my chocolate........." Just sayin....

Choose fresh vegetables and some citrus fruits, being mindful to stay away from powdered veggie products, juices and juicing, and canned or processed options due to them causing a spike in blood sugar levels. These spikes are awful for aches and pains and cause weight gain. They also lower your resistance by weakening your immunity. 

When it comes to fruits and veggies, it's best to eat the real thing. Your body will burn more calories in the digestion process. If you're trying to lose weight, stick to 1–2 servings of fruit per day, max, even if you're sick.

These healthy habits below will also help to keep you feeling full, so you don't overeat on the wrong kinds of food when temptation is at its peak.

  • Add plenty of natural herbs and spices to your meals, such as garlic and thyme
  • Use a mixed blend of cold pressed herbs instead of butter and saturated fats
  • Include lean, fresh, metabolic boosting proteins/meats (in addition to your Protein Shakes and/or Lean Bars). Free-range and organic are best, and watch your portion sizes. A serving size should be the size of a small deck of cards. 

Stay away from processed foods (this includes processed store-bought protein bars and shakes — you'll always get what you pay for), sugars, and most carbs. They will spike blood sugar levels and switch the pain switch on. Most contain additives that weaken our immune system. The best rule of thumb is to follow my LynFit Nutrition Plans and Resources for the cleanest eating possible.

And don't forget that you can find over 100 delicious, thermogenic recipes in my book, The Metabolism Solution.

LEAN SLEEP

Getting enough rest is one of the most important things you can do for yourself. It will help your body heal, regulate your metabolism, and kill hunger and cravings. 

Instead of reaching for drugs to improve sleep, swap out the nighttime medicines that clog your liver and negatively affect your weight loss with LynFit Lean Sleep. You'll have the best night's sleep ever, and it won't harm your health or slow your metabolism. 

LynFit Lean Sleep contains the perfect amount of melatonin to help you sleep without feeling groggy when you wake up. Lean Sleep is a proven regulator of brown fat that helps you burn more calories all day long. So you'll melt off belly fat — even while you sleep. So don't go to bed without taking 1–2 LynFit Lean Sleep (if you're struggling, you can take up to three per night). 

Before bedtime, be sure to:

  • Avoid foods and drinks containing caffeine
  • Avoid alcohol in the evenings
  • Eat dinner earlier in the evening to allow for optimal digestion
  • Turn off the television and anything that has bright lights before bedtime to help you relax (this includes tablets and phones)
  • Avoid stress at all costs
  • Do your workouts earlier in the day vs. later. You'll sleep better and burn more fat.

BOOST YOUR THYROID

Your thyroid produces hormones which regulate your body's metabolic rate as well as heart and digestive function, muscle control, brain development, and bone maintenance. It's imperative that we keep it in optimal functioning condition. LynFit Nutrition to the rescue with LynFit Thyro-Boost.

Thyro-Boost is a sophisticated blend loaded with more than a dozen adaptogenic herbs and natural ingredients. Adding herbs and natural supplements are a simple yet powerful way to boost the immune system, helping us to avoid colds, decrease inflammation (underlying cause of pain), and reduce hot flashes.

What is an adaptogenic herb? Herbs that are known as adaptogens are a unique group of ingredients used to improve the health of the adrenal system — the system in charge of managing your body's hormonal response to stress. This includes the thyroid, which is highly sensitive to stress. That's why when you're stressed it's harder to lose weight and more prone to getting sick.

Think your thyroid is fine and you don't need a little support? Think again. When it comes to your health, everyone needs this support in their personal medicine cabinet. You can read an in-depth summary of the benefits of LynFit Thyro-Boost here, and I'm sure you'll agree that it's a much-needed support that everyone needs.

YOUR DAILY VITAMIN D REQUIREMENT

During the winter months, it is very common to become deficient in Vitamin D, regardless of where you live. Taking the time to go out into the sun regularly will help the body create this essential nutrient naturally if your system is working correctly. 

If it isn't, or you aren't spending enough time outdoors (I say even if you are), it's important to take LynFit Vitamin D3 Boost, a high-quality vitamin D supplement that will help you get the vitamin D your body needs, along with an extra dose of immune health boosting blends. 

By taking two (2) LynFit Vitamin D3 Boost daily, you'll not only keep your bones strong, but you'll also help fight off the common cold or at a minimum, shorten the duration of it. 

THE WAY NATURE INTENDED

Sure, Tylenol® and other over-the-counter drugs might seem like a good idea, but what you don't know may hurt your health and make the pain last longer. These types of drugs may inhibit your body's healing process vs. helping it. Go natural instead, the way nature intended.

So, what's in that natural medicine cabinet I'd open if you came to my home and you had aches, pains, and ailments? You'd find LynFit Complete Shakes, Lean Bars, Lean Sleep, Thyro-Boost, and Vitamin D3 Boost. Simply put, you'd find your answer for how to eat, drink, and stay healthy!

_____________________________________________

I always want to hear about your success stories. Please feel free to share them with me at Support@LynFit.com, complete with your before and after photos. And don't forget to share your LynFit experience on our social media platforms, @LisaLynnFitness. We live for your success, so Believe. Begin. Become. today!

The Great Diet Debate


The only topic that’s debated more than the current presidential election is weight loss and workouts. It seems everyone has something to say on these topics. Despite there being a diet for every minute of the day and a new workout popping up by the second, Americans are gaining weight and becoming less fit. Have you ever wondered which diet provides the best weight loss, and do they all help you burn off fat?

Most of us get overwhelmed at the mere thought of which one to pick. From Paleo to Pilates, there is misleading information, all of which stops us from losing weight and getting into shape. All the while increasing our stress levels and sending us into a downward spiral, which is never productive when it comes to making the decision to improve our health. How are we supposed to sort through all of this misinformation so we can lose weight and get into shape?

Keep It Simple And Stick To Science

Dr. Frederick HatfieldI've been where you are, so I know firsthand how depressing it feels to try every workout and diet you read about, only to end up gaining weight, leaving you feeling even more hopeless after starving yourself and practically living in the gym. I over-exercised, lived in the gym, drank vegan shakes non-stop, yet was 40 pounds overweight.  

My 360° turnaround occurred when I worked at the WWF (World Wrestling Federation) as an apprentice alongside Dr. Fred Hatfield. Dr. Hatfield was doing research to test bodybuilding programs that included diet, exercise, and supplements to see what did and didn't work.

The results were shocking. Most of what I was doing to try to lose weight was all wrong. I worked out way too hard ,and for too long (a CrossFit kind of workout) — yes, that’s possible, and I ate too much healthy food — yes, that's possible as well.

The Top Mistakes I Made

I drank the wrong kind of protein shakes (I used to drink vegan), and like any gym rat, I drank a lot of them. I didn't realize that it wasn’t the right kind of protein for losing weight and boosting my sluggish metabolism. Besides, they tasted disgusting.

Vegan shakes are not a complete protein, meaning they lack the essential amino acids to be called complete and therefore will not have the metabolic boosting benefits of a high-quality Complete Whey Protein.

I lived on cereal bars. Like most moms, I need portable good-for-you food that I can eat on-the-go. What I didn’t realize was how little protein these tiny little bars contained, or how many carbohydrates and sugars they were filled with. To make a long story short, my health habits were killing my weight loss.

Combined with working out too long and too hard, I was ravenously hungry which sent me straight to my health halo foods. They only served to jack-up my sugar and stop my weight loss. In the end, it was an all day struggle with food.

I had my aha moment of what I was doing and got where I was when I was 40 pounds overweight (that’s a lot on my little frame). I needed to start doing things differently if I wanted to transform my body. This was how the Metabolic Boosting Weight Loss System was created. I needed a simple system that helped me to lose weight and develop healthier habits.

Collaboration With Dr. Hatfield

Everything I thought I knew about weight loss was all wrong. As I mentioned earlier, I learned that while working alongside Dr. Hatfield. 

We tested all sorts of programs from the American Heart Association Diet and Exercise Plan to the program the WBF (a division of the WWF called World Body Building Federation) was about to launch that was then called thermogenics. We also tested all of them against each other. Did they cause weight loss the way they said they would?

One of the companies/programs we researched, and I learned a lot about, was called Cybergenics. They explained what to eat and why, and how much and how long to work out. They also provided education on the smart use of safe supplements that helped the bodybuilders muscle up. So I asked myself, "why don’t we have the same type of system to help make losing weight faster and easier?" 

With the aid of Dr. Hatfield, who helped bring these formulas to life with the purest ingredients from the highest quality sources, the LynFit Metabolic Boosting System was born.

Dr. Hatfield was meticulous about combining the right kind of diet, utilizing very specific foods such as lean proteins and fibrous carbohydrates (now called a thermogenic diet) with the smart use of safe supplements to help keep the body properly nourished. More specifically, to help teach the body to burn off stored fat for fuel and to help balance blood sugar levels so hunger cravings wouldn’t overtake the participants while they were trying to lose weight.

Combined with the thermogenic diet were very specific weight lifting circuits, three times weekly (now called metabolic boosting workouts). I was blown away by what I witnessed. In all of my years of working in the gym business, I had never before seen such dramatic results. These were not gym rats. These participants were not fit at all and had no gym or dieting experience. They transformed their bodies, and their lives, in less than a month!

It wasn’t the first time I had seen people achieve results using diet and exercise, but it was the first time I saw people transform their bodies so quickly without living in the gym or adhering to vegan or no-carb diets. And, they did it in less than a month.

While working with Dr. Hatfield, I had the opportunity to rub elbows with some pretty big names in the bodybuilding industry. I made sure I was around them as much as possible, so I could look, listen and learn from them. I can tell you this, the pros work very hard, but interestingly, they spend less time in the gym than amateurs I know who kill their bodies in the gym while paying the physical price of damaged joints and chronic injuries. In the end, they also damage their self-worth and relationships because of their addictive dedication.

I've learned that not all diets and workouts are created equal. It’s just not as simple as calories in and calories out, especially if you have belly fat or you've been overweight. You need to choose your diet based on your goal, not according to which plan allows you to keep eating what you want when you want.

Some workouts and diets work better for weight loss, and others are better for bulk. How do you know? Your results tell all. Success leaves evidence.

How All This Relates To You

Most of us are very emotional when it comes to losing weight and getting fit, and that’s where we fall.

We know that exercise is a must because it strengthens our body, and it’s the best way to reshape, tighten, and tone it. But, it’s your diet that plays the largest role in your weight loss. In fact, 90 percent of your weight loss success comes from what you eat. You can't simply exercise away a bad diet.

Now that we have exercise in proper perspective choose your method of exercise based on science vs. what you want to do for the fastest results.

The good news is that when you see your body transform in front of your eyes and feel the difference, you’ll be hooked immediately. This will make sticking to the plan much easier, and that’s the key to lasting results.

For flexibility — choose Pilates or yoga. or better yet, LynFit Recovery Stretch
For rapid relief from aches and pains LynFit Recovery Stretch
For sports performance — CrossFit or LynFit Fat Blaster or Metabolic Boosting Workouts
For stubborn weight loss and transformation — When it comes to weight loss, lifting weights is must. But, it's important that you do it in a specific way to elicit metabolic changes vs. bulking up and gaining weight.

NOTE: Weight lifting and certain types of workouts have been proven to make you hungrier and cause stress levels to rise in the body, which makes losing weight impossible. If you're serious about losing weight before Christmas, you'll want to start doing three metabolic boosting workouts weekly. You'll need the right tools, so grab the LynFit Lose 1 Pound Per Day Kit.

Start Here

We all know that dieting stinks, so here is how to do it right. Just about every diet plan agrees with these three simple steps.

  • Focus on the power of Complete Protein — Make it your priority
    Complete proteins contain all the essential amino acids your body needs. You also want to choose the complete proteins that have a high PER (protein efficiency ratio). When it comes to losing fat and boosting your metabolism, the kind of protein you choose matters most. Lean Protein will feed the lean muscle tissue and starve the fat, so it leaves. Lean proteins are the best way to build your metabolism and force your body to burn fat. For results you can count on, check out LynFit Complete Whey Protein Shakes and Lean Bars.

  • Track the numbers that matter — Protein and Fibrous Carbs
    Aim for at least one gram per pound of lean body weight per day. Example: If you weigh 150 pounds, but you have 25 pounds of fat, your lean body weight would be 125 pounds. Your goal is to consume 125 grams of lean protein every day. However, you can’t eat it all at once if you’re trying to lose weight and melt fat. You should divide that 125 grams over the span of five meals so you're only consuming the amount of protein that your body can utilize vs. storing it as fat.

    Now that you know how much, here is the when. Space meals three hours apart. Begin at 7 a.m. and end at 7 p.m. You can find a complete guide in the Advanced Metabolic Boosting Meal Plan. The best choices when it comes to weight loss and melting fat are:

    Whey protein — It helps reduce abdominal fat better than any other kind of protein source.
    White fish — The lighter and whiter the fish, the better for your metabolism. Fish is lower in calories and fat and contains iodine that fuels thyroid function, which fuels your weight loss. White fish is the lowest in fat.
    *NOTE: Salmon is not white fish
    Turkey Breast — Turkey breast is lower in calories. When it comes to the nitty gritty of weight loss, every gram counts.

    NOTE: For more information on how much protein you need, and why fish is better, refer to "The Metabolism Solution".

  • Fill up on Fibrous Carbohydrates
    Fibrous carbs are the only food that can be considered unlimited. They burn more calories than they contain. When it comes to losing weight, it can be next to impossible to find foods that can help keep you on track. There are a few miracle foods however that are purported to be negative in calories. These foods essentially contain more water than they do calories and require more calories to utilize them than they hold. Thus, making these foods essentially calorie-free.

    Approximately 75 percent of a celery stick is water. The other 25 percent is fiber and other roughage. As a result, this tasty vegetable provides you with far fewer calories than it will take for your body to digest it. In addition to burning more calories than it contains, celery is an excellent source of fiber that can help to keep you feeling fuller for longer, helping you to reduce the urge to snack.

    The health benefits of celery don’t end at weight loss. Celery is full of nutrients such as Vitamin C, Vitamin A, and Vitamin K. Further, celery has antioxidant properties that may be able to improve cardiovascular health, reducing your chances of developing hardened arteries (and related heart problems like heart attacks and cardiovascular disease). As a bonus, the fiber content promotes regular bowel movements as well as boosting digestive health more generally. There is even some evidence suggesting that a diet high in celery can improve the appearance of your skin.

    You can enjoy celery sticks on their own, or try lightly seasoning them with Mrs. Dash® salt-free instead of salt. You can also dip celery in hot sauce to make a spicy snack, or chop it up for a salad.

If you're truly serious about your weight loss, here is my personal Three-Step Plan to losing weight and developing healthier habits:

  1. Be brutally honest with yourself and clearly identify your bad or not-so-healthy habits. Then, eliminate those as quickly as you can. Write them down now.
    Here's my example — I needed to stop working out compulsively and learn to feel my feelings instead of turn to food. There I said it; it's not so bad. In fact, it feels good to say it. I also needed to choose the right kinds of food that cause weight loss vs. weight gain.

  2. Find replacements for your not-so-healthy habits and define your new healthier habits. Write them down now. Then, imagine how much better you'll feel. List all the benefits and rewards of adopting these habits to help inspire change.
    Here's my example — I needed a new doable workout that worked for weight loss that didn’t overwork me and jack up my appetite. I needed to grab and apple or a real protein bar that was lower in carbs and sugar instead of handfuls of trail mix or cereal bars that worked against me. I will feel better and learn to like myself more, and I won’t need to overwork in the gym because I’m eating better. 

  3. Create your Weight Loss Action Plan, starting with just one habit (no more than three) that you really want to implement. Write them down now.
    Here's my example — I will work out on an empty stomach for 30 minutes every day before work. I will drink my shake without adding extra calories (no fruit or almond milk), and take my supplements after I work out. I will drink my coffee black from now on. This was simple and doable, and the rest is history!

If you're serious about transforming your body and your life, focus on these three steps and begin to put them into practice. And remember, nothing will change until you do!

We would love to hear your story. What will you be working on to transform your body and your life?

Getting Back On Track With Your Weight Loss



When it comes to weight loss, "tomorrow" is the most dangerous word in the English language. If you're serious about losing weight, and not seeing the results you'd like, it's time to stop living the way you've been living. The price you pay is very high for the cheap thrill that food gives you. In the end, it might even cost you your health. How you're living today directly affects your tomorrow. So, what will you do differently?

I receive emails seeking advice, all too often, from people with a habit of doing a week or two of strict, metabolic boosting eating and then falling off the weight loss wagon into a pile of cookies or store-bought protein bars. They want to know what they can do to stick to the plan, or should they even try. The first thing I tell them is the reason most people fall is that they think they need to be perfect with their eating. It's important to understand that perfection does not exist. 

Most of us fall because we become too legalistic about our diets. Rather, our diets should be treated as a habit of making better choices, requiring us to decide what our actions will be. This makes us responsible for our actions, and the outcomes.

You know the old saying; "If you keep doing what you've always done you'll just keep getting the same results. To expect anything different is the very definition of insanity." Quite honestly, there is a lot of insanity surrounding the foods that will keep you from reaching your goals. 

Have you ever told yourself; "I'll just have a little"? Sorry to say it, but that little bit is what's stopping you from reaching your goals. 

It's at these very times to remind yourself that perfection does not exist. Focus on daily progress, not daily perfection. You have more control than you think when it comes to making food choices. But if you keep falling off the wagon, it's possible you may need a few tools to help keep you on track.

These tools make losing weight faster and easier because they:

    • Help kill hunger and cravings that cause you to fall off-plan
    • Boost metabolism by 25 percent, so you burn more calories all day long, even while asleep. This is especially important when you decide to go off-plan because it will help keep you from gaining weight.
    • Block cortisol (stress hormones) levels from rising, which helps prevent weight gain in the belly, hips, and thighs. Blocking cortisol is more important than you think. Stress causes your body to produce excess cortisol levels, and the only way to melt belly fat is by reducing these levels. It's not an easy job and the very reason you need to attack belly fat with a 1, 2, 3 punch.

STEP #1: BOOST METABOLISM AND BLOCK CORTISOL LEVELS

Drink a LynFit Complete Protein Shake 12 hours after your last meal. Do not add fruit or any type of milk if you're trying to lose a pound a day. Remember, it's all about replacements and better choices, so swap out your high-sugar juice or yogurt for this instead. 

Looking for a delicious shake recipe that will not only tantalize your taste buds but rev up your metabolism as well? Look no further — here's my Melt Belly Fat Birthday Cake Smoothie:

(3 scoops) LynFit Vanilla Complete Whey Protein Powder
(½ cup) Water
(3–4) Ice cubes

Throw it all in the blender and mix until smooth and then drink yourself thin. The extra protein used will help keep you feeling fuller longer and won't spike blood sugar levels the way fruit and milk will.

STEP #2: KILL HUNGER AND CRAVINGS

Belly fat makes you hungrier, so the faster you lose it; the faster you'll be able to lose overall weight. You need to flip the hunger switch off and trick your body into acting like a thin person by teaching and encouraging it to burn fat for fuel instead of overwhelming you with hunger pangs. 

This is where the smart use of safe supplements comes in. If you don't struggle with hunger and cravings, you may not need supplements. But if you've been trying to lose weight, and no matter what you do you can't seem to stay on track because of hunger pangs and cravings, then you may need a little outside help.

Taking a supplement stack is the best way to keep your metabolism from slowing down while killing cravings and hunger pangs. This makes it easier to stay on track with your weight loss. The secret is they balance blood sugar levels while providing natural energy. 

This particular stack teaches your body how to burn fat as fuel when it needs energy vs. sending you hunger signals. Your metabolism will become a high-efficiency fat burning machine. Trust me, if you skip them, you'll see and feel the difference. 

The best time to take this stack is three hours after your last meal, when your body starts yelling, "I'm hungry!"

Sip green tea instead of indulging yourself in your usual snack and take your supplements to balance blood sugar levels instead. 

One note — This step is not good for people with less than 10 percent body fat because they will burn muscle for fuel instead of fat. But if you have body fat to lose you have energy stored that can be used instead.

Here is your supplement stack:
  • LynFit Accelerator with Raspberry Ketones to accelerate the process and trick your body into acting like a thin person. A lean person will burn fat more efficiently. (If you're highly sensitive to caffeine you may want to skip the Accelerator. The stack will still give you what you need, so follow the steps without Accelerator.)
  • LynFit Carb Edge with Forskolin to help enhance thyroid function and balance blood sugar levels, which is the secret to killing your cravings and managing hunger.
  • LynFit Cutting Edge to force your body to burn off that stubborn body fat for fuel.

    STEP #3: AVOID THE AFTERNOON ENERGY CRASH TO ESCAPE CRAVINGS BEFORE THEY BEGIN

    This step is critical because it will not only boost your metabolism, it will also help fight off those emotional cravings that we all battle in the afternoon when we start to get tired and our blood sugar levels begin to rise.

    This is actually where most people fall off the weight loss wagon. But, it's also where your weight loss battle can be won. I call this the "Emo Meal" — meaning emotional, when you're hungry, tired, and craving food.

    PREVENTION is the cure, so grab a LynFit Lean Bar to defeat the afternoon energy crash.

    The LynFit Lean Bar has 10 grams of prebiotic fiber and 15 grams of protein to kill cravings before they begin while helping to keep you feeling full. LynFit Lean Bars are guaranteed to be the best tasting protein bar you've ever tried and #1 in its class when it comes to weight loss and melting belly fat. Try one; you'll see.

    Most store-bought bars are full of sugar and don't supply your body with the right type or amount of protein. They spike blood sugar levels and prevent you from losing weight, despite what their labels may claim.

    Make LynFit Lean Bars your go-to comfort food from now on when trying to lose weight. Comfort in knowing you're making a smart, nutrient-dense food choice that doesn't sacrifice delicious taste and texture.  LynFit Lean Bars are the best of both worlds — they don't leave you with any guilt, only satisfaction that you'll begin to crave. You can eat your new comfort meal food with pride and get on with your day.

    This will be especially important if you're an emotional eater. Choosing the wrong kinds of snack foods can increase hunger and cravings and turn the weight gain switch on. Swap out those store-bought protein bars with a LynFit Lean Bar instead.

    Should you find yourself unable to suppress the urge to eat junk food, adopt the 80/20 rule. You're already following it; you just don't know it. 

    For the most part, you're eating your favorite foods every couple of weeks — it's inevitable. It's going to happen, and you should expect it. So, the best solution is to plan it ahead of time. If you plan for it ahead of time, you can cheat and still lose weight. Have a little pep talk with yourself. Sit down and tell yourself to try the 80/20 plan. 

    On the Advanced Metabolic Boosting Meal Plan, you can eat on plan 80 percent of the time and go off the plan 20 percent of the time and still lose weight. That's the beauty of this plan. In fact, this is the only plan that takes into consideration that you live in the real world, you're human, and that you cheat once in a while.

    Planning in advance when you cheat also puts you in control of the binge vs. the binge controlling you. It also changes how you emotionally respond to a binge—no guilt, because it's all a part of your weight loss plan. You'll accept the situation, not struggle in vain against it. You'll eat less and know exactly what to eat, and how much. The scale will go up slightly, but you'll be back on track in no time. 

    Although there are physiological consequences to binging on junk food, I'd wager that most of the damage comes from the stress we inflict on ourselves—the internal fight and refusal, which only causes us to binge more. The refusal to accept the inevitable situation, combined with the guilt and shame you're piling on yourself for losing that fight.

    Here's what the 80/20 plan get you: Acceptance! You learn to accept things you cannot change. You're no longer fighting a battle you most likely cannot win. 

    I can't think of anything harder or more stressful than struggling with food. I've struggled with it my entire life until I learned about the 80/20 rule. 

    You can live guilt-free. Guilt about eating junk food can actually cause you to gain weight and depress your immune system. By making a plan to "go off" for a meal as an occasional (1–2 times weekly) deviation from your regular schedule, rather than betraying your body, you remove the guilt. Make a plan, if you plan on losing.

    I would encourage you to read this article I wrote previously about how to cheat and still lose weight to keep your metabolism in full swing, and how if you don't, it can alter the physiological effect it has on you. 

    As Kelly Clarkson says in her song: "Think Before You Cheat" so you don't hurt your health or destroy a month's worth of dieting. Most of the time it's not worth it anyway. 

    So, eat happily, just don't' forget to boost first! 

    Faith, Hope, And Your Life's Purpose

    Faith. Hope. Purpose

    Two years ago seemed like the darkest hour of my life. I had no idea that a diagnosis would teach me how to live life to the fullest. I didn't, couldn't, realize at that time that I would opt for a fighter's mentality instead of a defeated one. I couldn't comprehend until I was actually in the trenches that my life WAS worth fighting for, if for no other reason than my family. I had yet to learn that no day should be taken for granted and each should be treated as a precious hand-delivered gift from God.

    In 2014, at just 46-years old, my dreams were suddenly eclipsed by the cold, hard reality of three words: "You've got cancer." Thankfully, my melanoma was caught early, but try telling that to inner fear. Try rationalizing that during repeated visits to doctors, surgeons, and oncologists. After all, just like you, I'm human with human emotions, feelings, fears, and limitations. Facing my mortality, I developed a very personal relationship with my very own pity potty. All I wanted to do was shut it down and hide from the world.

    Dragging myself to church was the beginning of my personal renewal of Faith, Hope, and Life's Purpose. My Pastor Rich delivered a sermon that hit me right in my self-pity heart. His words reminded me that I was on the verge of the biggest testimony in my life. I was on the threshold of a battle in the trenches of my emotions and feelings that would, in the end, produce a warrior of Faith, Hope, and Purpose. It was time for me to focus on living, receiving support where and when needed, and being that positive spirit to those around me that God called me many years ago to be.

    Each and every day I CHOSE to work tirelessly on my physical, mental, and spiritual (PMS) health. My testimony is that today I am two years cancer-free! I refuse to say I'm a survivor. I am doing so much more than just surviving—I am thriving. So rather than say I'm a cancer survivor, I say I'm a cancer thriver, and grateful for it.

    My Thriver Mechanisms

    Power Prayer: God is my strength and my all in all. I get on my knees and pray every day. I thank Him for another day, and I count my blessings one by one. I pray that God keeps me alive and healthy, so that I may be an instrument of his peace. My goal is to help millions. 

    I focus on Philippians 4:13 — "I can do all things through Christ who strengthens me." 

    Positive Affirmations: I repeat my positive affirmations every day, all day. I don't allow negative thoughts to control my attitude and destiny. In other words, if I have to, I fake it until I make it. Affirmations such as:

      • "When you're at your lowest, look to the highest."
      • "Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." — Rikki Rogers
      • "You beat cancer by how you live, why you live, and in the manner in which you live." — Stuart Scott

    Eating Healthy and Exercising: You have to eat healthy and take control of your mind and body. For the first time in my life, my focus is on eating healthy to stay alive, versus gaining the perfect body. That changes everything. 

    I changed my diet to a cancer-fighting diet by eating more fish and less chicken and red meat. I eat more colorful vegetables, actually transforming my body from a cancer-invitation waiting to happen into a cancer-fighting machine. I chose and choose, to honor God with my body, a temple, as it's His to begin with. 

    I continue to win the fight in the trenches by supplementing and reinforcing my immune system with this routine:

    P.M. — (1) LynFit Vitamin D3 Boost, (1) LynFit Pure Omega 3, (1) LynFit Lean Sleep
    (NOTE: I also take the LynFit Fat Loss Trio, especially during highly emotional times.)

    My Life Today

      • I LIVE every day to the fullest
      • I CHOOSE peace in every situation.
      • I FOCUS on what’s important and live a life of purpose
      • I TELL everyone I love them, even strangers
      • I HUG everyone I see
      • I TURN my pain into my purpose
      • I SING like no one's listening
      • I DANCE like no one's watching
      • NO REGRETS

    I learned how important it is to be humble, and it's okay to feel vulnerable. It's not my favorite emotion, but it can bring out the best in me. There is nothing like the possibility of death to make you start living and to teach you what’s important.

    Choose to live now, today. Don't wait, delay, or dawdle. Live each day with a sense of urgency to do what makes you happy and live with a passion to Win the Fight!

    _______________________________________

    May is Melanoma Awareness Month. Thanks to advances in cancer prevention, early detection, treatment, and follow-up care, more people than ever before are surviving the disease. In America alone, more than 14.5 million people are alive today after being diagnosed with cancer.

    However, surviving cancer can leave a host of problems in its wake. Physical, emotional, and financial hardships often persist for years after diagnosis and treatment. Cancer survivors are also at greater risk for developing second cancers and other health conditions.

    For more information on not only surviving, but thriving and winning the fight against cancer, I'd encourage you to read Win the Fight: Stomp Out Melanoma. It's also the perfect gift for family members or friends who may be in the trenches as I was.

    Eat Chocolate For Breakfast And Lose Weight

     

    Can eating chocolate help you lose weight? Eating chocolate before and after your meals is the newest weight loss tactic. Is it efficient since you're simply adding extra calories which means you’ll gain weight? Is it too good to be true?

    "New science proves you should eat chocolate every day is real and proven." If this sets off your, it's too-good-to-be-true alarm, it should! Not all chocolate is created equal. It’s the kind of chocolate you eat that matters most, as well as when you eat it and how much.

    Let’s be honest, women need chocolate. Chocolate lovers, you can rejoice because there’s another new study that shows eating more of the dark stuff might actually help you stay slim.*  But be careful — chocolate contains more calories than many foods. However, the U.S. study showed that those who consume the right kind of chocolate have less body fat than those who didn't.  

    Researchers suspect the calories in chocolate are not like “normal” calories. If the chocolate calories are of a particular kind, they might just make your metabolism work harder, which means they offset the extra calories (aka "thermogenic"). Your body burns calories digesting it, leaving you with a calorie burning advantage. The study shows the that the metabolic effects of certain specific ingredients make this particular chocolate a good “slimming” food because it is calorie-neutral.

    The study leader, Dr Beatrice Golomb, from the University of California at San Diego, said, “Our findings appear to add to a body of information suggesting that the composition of calories, not just the number of them, matters for determining their ultimate impact on weight. Does it get any better than this? When it comes to eating chocolate this is good news for those who have a regular chocolate habit, and those who wish to start one.”  

    I love these scientists. They actually investigated the chocolate eating habits of 972 men and women with an average age of 57 for a study of cholesterol lowering drugs and found out that chocolate can be good for weight loss. These surprising findings showed those who ate chocolate on more days of the week than average were statistically likely to have lower Body Mass Indexes because the chocolate speeds up the metabolism.  The right kind of chocolate can also:

    • Reduce blood pressure
    • Improve mood (this is why we crave it)
    • Lower the risk of heart disease and stroke

    However, the researchers warn the study’s findings do not apply to all products containing chocolate, and some people might actually gain weight unless they do these specific things. Here is the 411 on chocolate and what you need to know if you’re a chocolate addict like me, need it every day, and are trying to lose weight.

    • Eat your chocolate first thing in the morning to boost metabolism. You’ll burn off the extra calories throughout the day.  
    • Make sure it is pure, high-quality cacao. High-quality cacao contains chemicals called theobromine. Theobromine is a stimulant and that's why it speeds up the metabolism. That's also why you crave chocolate when you are depressed or lack energy.
    • Epicatechin is also a chemical that’s derived from the chocolate ingredient cocoa. It has been known to boost numbers of mitochondria, the cells’ energy-generating powerhouses. So you feel better, and it's good for your health. These awesome little mitochondria burn up calories which is good news for weight loss.

    Wait, it gets even better. If you've been reading my blogs, you know by now that the trick to losing weight is keeping insulin levels down, or lowering them if they are high. Guess what? Pure defatted cacao can decrease insulin resistance by almost 50 percent, thanks to the flavonoids it contains. 

    Thanks to these miraculous ingredients, dark chocolate can also slow the absorption of sugar into the bloodstream. That helps prevent the much-dreaded insulin spike, which is famous for shuttling sugar straight into your fat cells. These dreaded insulin spikes turn off your body's fat-burning mechanisms which stop fat loss and make you hungry again several hours later. Over time, they can also lead to insulin resistance and diabetes. The best news ever? Dark chocolate kills craving for sweets.  

    Here is a metabolic boosting chocolate breakfast that helps you lose weight while boosting mood and improving health. You’ll never miss breakfast again. 

    It nourishes the body because the protein powder is full of amino acids that boosts metabolism, turns off the weight gain switch and also helps kill cravings. That’s why you don’t want to wait until later to eat these.

    CHOCOLATE BLISS, HIGH-PROTEIN TRUFFLES (Adapted from my recipe in The Metabolism Solution)

    (2 scoops) LynFit Chocolate Complete Protein Powder
    (1 cup) Dark chocolate spread or Nutella
    (1/8 cup) Honey
    (3/4 cup) Raw oats (if you're not trying to lose weight)

    Mix all of the ingredients in a large bowl. Form into 1 inch balls and place in the freezer until frozen (usually 1 hour or less) and eat them. For extra special occasions decorate with shredded coconut, crushed almonds or walnuts. Sprinkles make them attractive for kids.

    BE SURE TO LOOK FOR THE FOLLOWING SUPER STAR INGREDIENTS WHEN YOU SHOP FOR CHOCOLATE

    • Go dark or don't it. Look for at least 70 percent pure cacao. It has less sugar, contains some monounsaturated fatty acids, and has a bittersweet taste which reduces the amount you eat. It kills cravings for sweet and fatty foods.
    • Stick to a small serving. Each helping should be no bigger than the end of your thumb.
    • Chocolate Protein Powders and Protein Bars can be a great way to get your chocolate fix, but make sure what you choose is made from dark chocolate that’s been defatted, and contains no sugar. For the best results, use LynFit Complete Protein and LynFit Lean Bars.
    • Check the label and look for 155 calories or less, 2 grams max of fat, and less than 3 grams of sugar.

    You’ll know you're buying good chocolate by the price. Chocolate is in high demand and is at a premium of $8 an ounce for the good stuff.

    If you want all of these benefits but don't like chocolate (what, are you crazy?) you can find them in the LynFit Accelerator with Raspberry Ketones. Once you try this supplement and see how fast you melt off body fat and excess pounds you’ll see why it’s been called The Miracle in a Bottle.

    (*Study Cited and Related Links: Beatrice Golomb, MD, Ph.D., discusses chocolate and weight loss. Filed Under Health & Medicine)

     

    Kill Cravings This Valentine's Day And Still Eat Chocolate

    Kill Cravings this Valentine's Day and Still Eat Chocolate

    Food cravings are the reason most diets fail. They are like pimples that pop out of nowhere. If you're like me, you'll stop at nothing to kill them off, stat!

    What if I told you there’s a quicker, more effective way to kill your cravings and curb your monster appetite rather than giving into them or caving into the vending machine?

    Follow these tips to instantly kill off those cravings. For more tips and tricks on how to boost your metabolism and melt belly fat, check out The Metabolism Solution, and the metabolic boosting Chocolate Diet linked below.

    • Feed it First: The #1 reason we crave is due to nutritional deficiencies, and the #1 nutrient deficiency among women is protein. Your body needs amino acids to regulate serotonin which helps boost mood. Drinking the Complete Protein Shake for breakfast is the best way to provide your body with the essential amino acids it needs to stay healthy and keep your mood balanced. Prevention is the cure when it comes to killing cravings so make it a LynFit Chocolate Protein Shake and kill two birds with one stone.
    • Brush the cravings right out of your mouth: In my 25+ years as a weight loss coach every person who does this trick says it works—Always keep a travel size toothbrush and toothpaste with you, and brush your teeth after meals and when cravings strike. The fresh minty taste makes eating less desirable and distracts you from obsessing about what to eat. Distraction is powerful when it comes to avoiding your cravings. Studies have shown that mint is a good appetite suppressant, and people who sniff (brushing counts too) mint throughout the day ate 3,000 fewer calories that week. That’s enough to move the dial on the scale. Just don’t be obsessive about brushing your teeth every hour, as excessive brushing wears down tooth enamel.
    • Drink mint flavored water: You’ve heard me say this a thousand times, but it's worth saying again—Most of the time when we crave it's really because we're thirsty. Drink mint flavored water to quench the crave. Buy a few fresh mint leaves and drop some in your water. You can drink the minted water hot or cold. It's very satisfying and will help tame your cravings.
      Note: Always buy mint flavored water to have on hand to guzzle when your cravings get the best of you.
    • Chew mint gum: Always have mint gum in your car, purse and desk to chew on when the urges get rough. Chewing gum does many things—It gives you something to chew when you really aren’t hungry but need to chew on something, and the repetitive motion sends signals to a part of your brain that controls appetite and satiety. If your brain thinks you're eating it will send signals that you're full. Unless, of course, your shut off valve has been damaged and broken (if you've gained more than 10 pounds your shut off valve is broken and damaged and will need to be retrained by sticking to your food plan). In this case, you’ll have to white knuckle it until things get better. The sweet taste also activates the release of the feel-good brain chemical called serotonin. Low serotonin levels cause cravings to pop up in the first place.
    • Stress less: Stress will cause your body to release the stress hormone cortisol, which tells your brain to seek out rewards or pleasure. This is why we always crave the wrong things. Enter fat and sugar loaded comfort foods that blunt cortisol and temporarily stop stress. What you’re really craving is to feel better. Find other ways to stimulate happiness that do not including eating to help curb high-calorie cravings. Take a walk break, even if it’s to go get a cup of green tea, or call a friend until the moment passes. The quick chat will trigger a stress reducing emotional release that food can never fill. When all else fails, I hit pause and pray. I say The Serenity Prayer and place my dog in my lap and wait until the craving passes. After all, I didn't get to be 40 pounds overweight by not overeating!

    For all the chocolate lovers, here's another great way to still lose 1 pound per day, while eating chocolate. It's the Metabolic Boosting Chocolate Diet (click HERE for the diet).

    Conquer Your Cravings For Comfort Food

    Nothing makes you crave comfort food more than the long, dark, cold days of winter. Combined with stress, all you want to do is put on your warm pajamas and cozy up by the fire with your favorite comfort food in hand. One thing I’ve learned is to be careful, or you’ll quickly pack on the pounds and feel even worse than you did before you started eating.

    After I had lost 40 pounds by giving up my favorite foods, I realized that I missed them. I struggled to keep the unwanted pounds off because I couldn’t stay away from my favorites. I wasn’t willing to gain the weight back, so I needed to figure out a way to eat what I loved, and still lose weight. The solution? Follow the Leaner Lifestyle tips and tricks.

    Plan for it and expect to indulge; it’s only a matter of time. If you plan ahead, you can offset the “not so good” calories not by starving yourself, which can slow the metabolism, but by boosting your metabolism instead. This simple little trick puts your body in a fat-burning mode so when cave into your cravings you’ll be able to control the food versus it controlling you. Prevention is the cure, and it’s also the best way not to gain weight.

    How do you boost your metabolism safely, so you don’t gain weight when you aren’t eating so clean? It can be as easy as drinking a metabolic boosting whey protein shake, which is by far your best option, or having two egg whites for breakfast, so you start your day off on the right foot.

    Why is protein so important when it comes to controlling our cravings?

    • Protein is the #1 nutrient that women don't eat enough of (it's also why you crave)
    • Protein contains essential amino acids that your body requires
    • Protein regulates serotonin, so you feel better fast when you drink the protein shake
    • Whey protein blocks cortisol (the stress hormone) that makes your cravings so intense that it makes you spiral out of control
    • Whey protein boosts metabolism by 25 percent and switches the weight gaining switch off

    Now that we have the science of why we crave out of the way, we can talk about controlling what is on the other end of the fork when we do crave. Doing so will allow you to keep off the pounds and get into the best shape of your life. This is the very reason I wrote The Metabolism Solution and filled it with over 100 delicious thermogenic recipes that your family will love.

    Every diet book tells you what not to eat, but they never tell you what you can eat—At least not the kind of foods you like. Let’s be honest, no one craves steamed tilapia and Brussel sprouts. But everyone loves meatloaf and potatoes. The good news is you can eat something hot and eat a lot.

    THE DINNER TRICK: Make over your comfort food meal using thermogenic foods such as lean ground turkey instead of red meat. Swap out starchy mashed potatoes that spike insulin levels and cause rapid weight gain with mock mashed potatoes made with cauliflower instead. Replacing the usual high fat, high carb ingredients with thermogenic ingredients instead is a sneaky way of tricking your brain into speeding up your metabolism.  

    CAN I HAVE DESSERT? Yes! You don't need to give up sweet tooth cravings with a diet. You just need to step outside the box and provide your body with the nutrients it needs (hint: whey protein) to give your metabolism a boost. 

    Here is a low-fat, low-calorie apple crisp recipe that's sure to cure your sweet tooth craving.

    For the base:
    • (3) apple slices
    • (½ cup) vanilla whey protein
    For the top:
    • (1 cup) of oatmeal mixed with brown sugar Splenda and a tiny bit of Smart Balance
    Cook at 350F for 25–35 minutes (dependent on your individual oven)

    Replacing the usual high fat, high carb ingredients with thermogenic ingredients saves you hundreds of excess calories, fat, and carbs, so you can cheat more often.

    More information on metabolic boosting exercise and thermogenic eating can be found in The Metabolism Solution.

     

    Dial Down Your Diabetes With 3 Simple Steps

    Preventing Diabetes

    Every 5 minutes, 2 people die of diabetes-related causes and 16 adults are newly diagnosed according to Centers for Disease Control 2015 statistics.

    You just got back from the doctor, and he told you that you are pre-diabetic. Your blood work didn't look good; your fasting glucose was 110 — which is not diabetic, but not normal either. I'm guessing you have a million questions, and most of them are questions about what you can eat. More importantly, which of your favorite foods (which probably are what brought you to this point) will you have to give up.

    The truth is; the "kick pre-diabetes to the curb diet" is a healthy, balanced diet with the elimination, or at a minimum, moderation of simple sugars. It's the way we should all be eating to stay healthy and fit. But with all the conflicting information out there it can be confusing. I'm going to teach you some simple solutions to help you kick pre-diabetes to the curb. The best part is that you will lose weight and melt off belly fat. For most of us, food is our entire world, so giving up our favorite foods is highly unlikely. However, it's important to understand how your food choices affect your blood sugar levels and how lowering them is much easier than you think.

    Prevention is the cure. Diabetes can cause complications such as heart disease, eye disease, and kidney disease. A little prevention is worth it and is much easier than you think.

    I dare you to take the 7 Day Lower Your Blood Sugar (pre-diabetic) Challenge. The Challenge will not only help you lose weight, but it will also help to prevent diabetes and melt off belly fat. You will have more energy all day and won't be cranky all the time.

    Here are Three Simple Steps to help you lose weight and lower blood sugar levels while enjoying some of your favorite foods. Try to follow these simple steps for seven days straight while monitoring your blood sugar levels so you can see your progress. Do your best and focus on progress, not perfection. If you slip up, get right back on track at your next meal. Lowering your blood sugar is that simple.

    SIMPLE STEP #1: Prevent blood sugar spikes with this high protein breakfast

    Always eat a lean, high protein breakfast every day to prevent blood sugar spikes. More and more, Americans are on-the-go, skipping the "most important meal of the day" and not eating until lunch. Tel Aviv University published a recent study that revealed the substantial impact of skipping breakfast on pre-diabetics (Type 2). It stated that "fasting" until noon triggered major blood sugar spikes and impaired insulin responses in Type 2 diabetics throughout the rest of the day. Skipping breakfast may also cause overeating later in the day which adds insult to injury.

    This can be easily solved by drinking a clean, whey protein shake that is low in both carbohydrates and fats, yet still high fiber. This helps to keep you feeling fuller, making it easier to avoid eating the wrong foods. Adding Sunfiber in particular, will keep you regular. It’s the only regulating fiber that’s tasteless and mixes clear and easy so you won’t even know it’s there. However, most pre-made shakes do not fit these nutritious criteria, so it's better if you prepare the shake yourself. Try this blood sugar lowering, lean muscle preserving, cortisol blocking, delicious breakfast smoothie.

    Cinnamon Smoothie
    Simply combine the following items in a blender or shaker cup and drink up.
    2 scoops of Complete Protein Vanilla Whey
    ½ cup of water or black coffee
    1 serving of Sunfiber
    5 ice cubes
    1 tsp of cinnamon (cinnamon helps lower blood sugar levels)

    SIMPLE STEP #2: Snack smart to lower blood sugar

    Yes, you can snack if you're pre-diabetic. It's important to keep your meals and snacks spaced 2½–3 hours apart. Lots of pre-diabetic people get nervous about being a little hungry. It's okay to be a little hungry, especially if you are overweight. What's more important is that you choose foods that are low in carbohydrates and high in fiber. This will help you to feel fuller longer so you will eat less and lose weight. That's the best way to help control your blood sugar levels. Snack smart on homemade popcorn to help keep your carbohydrates in check. Popcorn is naturally high in fiber. When made from scratch it is an all-natural food without additives or artificial flavorings. You can use Malaysian palm oil that is nature’s richest source of vitamin E.

    Why should you use Malaysian palm oil instead of your typical oil? Malaysian Palm oil is naturally trans-fat free so that you can steer clear of hydrogenated oils. Malaysian sustainable palm oil has beta carotene, tocotrienols, and other nutrients that have been shown to support good health. These nutrients help protect the skin from the inside out, and it’s great for brain and heart health. I also love that this oil is sustainable, unlike soy and other oils.

        • Oil palms grow for 30 years. 
        • Fruit is harvested every 3 months. 
        • They are non-GMO. 
        • No chemical processing required to produce the oil. It’s simply squeezed out. This is always best for our bodies
    Homemade Popcorn (recipe submitted by Kyle Lynn)
    Pour 1 tbsp. of Malaysian palm oil into a heavy-bottom, medium-large pot. Cover the bottom of the pot with ½ cup of popcorn kernels. Spread in a thin layer (if the kernels are too crowded, not all of them will pop). Cover the pot and heat on medium, shaking the pot every minute or so until all the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following:

    • ¼ tsp of No Salt 
    • ¼ tsp garlic powder 
    • ¼ tsp Allspice or cinnamon or 1 tbsp. grated Parmesan cheese 
      (Serving size: 1 cup)

      SIMPLE SOLUTION #3: Do this trick before you cheat

      It doesn't matter if you're going to have a cocktail or splurge on a piece of your favorite cake — you need to always do this first.
      Know your numbers. What was your last glucose reading? Was it low enough to cheat? If not—wait. Timing is everything. Cheating when your blood sugar is high can cause major complications that could potentially cost you your life.

      Before you cheat, always make sure you have first eaten lean, metabolic boosting protein and thermogenic (low carb), high fiber vegetables. This will help "buffer" the insulin response. You will also eat less and have more control with your sugary treat (yes, this includes alcohol) vs. eating your treat while starving. Warm vegetables vs. cold are best to help control your insulin. Juicing is a definite "no", as it escalates blood sugar levels as fast as soda would. Some good examples of what to eat before you cheat are shrimp for lean protein, warm broccoli, or a salad.

      Remember, an ounce of prevention is worth a pound of cure. Don't forget your 1-2-3 punch to lower blood sugar and kick your diabetes to the curb.

      Everyone has individual needs. Work with your doctor or a dietician if you need help. They can help you decide how to balance the carbohydrates, proteins, and fats in your diet. Here are some general guidelines: The amount of each type of food depends on: 

          • Your diet 
          • Your weight  
          • How often you exercise  
          • Your other health risks