News, Recipes & Workouts — thermogenic

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Do You Live To Eat, Or Eat To Live?


Summer is just weeks away and getting into shape, losing weight, and melting off belly fat is at the top of a lot of people's list of to-do's. Getting started can be difficult, especially when there aren't enough hours in the day to accomplish everything. No matter how motivated you are, getting into shape and losing weight just seems to get harder and harder each year. If it seems like an impossibility, you may be right—it can be. You may be living to eat rather than eating to live.

Did you know that 60 percent of overweight people have a metabolic issue that needs to be addressed before they can lose weight? If you're struggling with any of the issues below, it may be due to your metabolism slowing down. The only way you'll start to lose weight again is to address the underlying problems that caused the weight gain to begin with.

TOP THREE SIGNS OF A SLOW METABOLISM:

  • You can pinch more than an inch of belly fat
  • Fatigue
  • Struggle with hunger and cravings for the wrong foods

If you're female, over 35 and have had kids, you are probably already experiencing one or more of these issues. Add in hypothyroidism (low thyroid) to the mix and you've got a perfect storm for lifelong weight gain.

I love, love, love food, and I'm one of those love-to-eat girls, despite knowing it should be the other way around. It's been a lifelong battle for me until I learned to harness the power of my metabolism and live a leaner lifestyle. Lifestyle—not diet—because that's how to keep the weight off.

Here are three natural, simple, yet highly effective tips to boost your metabolism. The best part is you'll begin to lose weight the same day you start.

1. Melt Belly Fat Fast
You must melt off belly fat because your weight loss depends on it. If you have belly fat, your body is telling you that your hormones are out-of-whack, and your blood sugar levels are too high. High blood sugar is a deal breaker for weight loss.

Boost your metabolism with thermogenic eating. Thermogenic eating is a low-low approach used for fast, healthy weight loss for sluggish metabolisms. It can be as simple as sipping a metabolic boosting smoothie for breakfast to boost your metabolism by 25 percent and block cortisol levels that help reduce blood sugar levels. It is the "secret sauce" when it comes to losing weight.

Don't confuse a metabolic boosting smoothie with other types of smoothies. A metabolic boosting smoothie needs to be made by you, vs. store bought, using a high-grade whey protein (at least 80 percent). It should not be a vegan, dairy, or fruit smoothie. In fact, most smoothies are no better for you than Yoo-hoo® chocolate drink. So if you're sipping smoothies and not losing weight, it may be your smoothie to blame.

Only high-grade whey protein contains the highest PER (protein efficiency ratio), which is even more important when your metabolism has conked out.

2. Boost Energy To Blast Fat
When you feel good, you move more and eat less. Lack of energy is a sign of a slow metabolism and your body is not getting the nutrients it needs. That's usually why you stay tired all the time and crave the wrong foods. Food isn't the solution due to the sugar spikes it can cause. When you add stress to the mix (weight loss is stressful to the body), your nutritional needs are dramatically increased. That's where a multi-vitamin and mineral supplements come in.

The problem with most multi-vitamins is they aren't digestible, nutrients aren't absorbed, and they can leave you feeling sick. The solution? Take LynFit Daily Power Shot once daily.

LynFit Daily Power Shot tastes delicious and works fast, so you feel energized to get through your day. It nourishes your body while helping to boost your metabolism, so you burn fat throughout the day.

LynFit Daily Power Shot is unique in that it contains over 90 different research-backed nutrients that support immunity while maximizing natural hormone production. It balances and supports normal blood sugar levels, lowers stress hormone production, supports the healthy structure of your brain and nerve cells; and most importantly, helps to combat oxidative damage in every cell of your body.

Did you know that your body doesn't make minerals? That's why supplementing is so crucial. LynFit Daily Power Shot beats every other multi-vitamin formula on the market. The great taste means you'll be consistent in your usage of it.

3. Kill Hunger And Cravings And Shrink Your Stomach
There's no way around it—you've got to eat less. There are some things you can do to make this easier, especially if you're like me when it comes to food. Don't eat in-between breakfast and lunch. For a snack, have a small green apple with water or iced green tea. Take 1–2 LynFit Carb Edge to help further decrease blood sugar levels and enhance thyroid function that tends to slow down when you eat less.

This one-two punch shrinks your stomach while turning off your hunger and cravings, making it easier to stay on track. Of note, when it comes to head hunger and stress eating, food will never be the solution. In fact, it's the problem.

Are you ready to lose that weight and melt that belly fat fast?

Busting Through Those Weight Loss Plateaus



So, you've been keeping true to your New Year's resolutions of hitting the gym and eating clean, and it's going pretty good until.....you hit the dreaded weight loss plateau, and you can't shake off those final pounds. Not to worry! There are some simple solutions to bust through those weight loss plateaus while being happier and healthier doing so.

The first thing you need to know is if you've ever been overweight, you have special needs. I'm one of those people. It's going to take a little more maintenance to lose the weight, and you have to bust out of the denial zone. You have to understand that upfront so you'll know how to deal with yourself.

If you can pinch an inch on your belly, your body is telling you you're feeding it too many carbs, and you're not moving enough. For every five pounds of belly fat you have, you drive back your metabolism by five percent, slowing your weight loss. Rule #1, you've got to get rid of the fat fast.

Fat has a life of its own. It emits hormones that stop weight loss. Get rid of the fat—while that sounds easy—it means you must eat a very specific way. You can't just decrease calories. You have to begin to eat thermogenically to melt the fat fast. Thermogenic eating means you heat up your metabolism. Just reducing calories won't work because doing only that will decrease your metabolism.

Drinking a whey protein shake—only, is the one thing that will trick your body into thinking you've just had a big meal, so it revs up the metabolic engine, speeding it over the finish line.

I drink a whey protein shake every day of my life. I add a little twist to it to help in lowering blood sugar—cinnamon. Add a little or add a lot, cinnamon helps to lower blood sugar levels, making weight loss easier. If you're struggling with weight loss, you can't keep doing the same thing you've been doing over and over. You've got to bust out of the denial zone and understand that this is a form of weight loss medicine you're taking for yourself. A whey protein shake daily is your first step in that direction.

Low energy? Low energy usually means a slow metabolism. When you feel better, you eat better and tend to move more, so you want to keep your body energized. A lot of people try to nourish their body with the gummy bear chewable vitamins because they taste like candy. Metabolic resistant people tend to have sluggish digestions, and their body will have a hard time digesting and breaking down those type chewables. Plus, those type of vitamins don't have enough of the vital vitamins and minerals your body needs. Throw them out, and nourish your body with LynFit Daily Power Shot instead.

LynFit Daily Power Shot has all the vitamins and minerals your body needs. Get rid of the red food dye and junk and give your body what it needs. Just like a car, when you fill your body with the proper fuel, it will run more efficiently.

What about cravings and hunger? How do you kill them? One, you have to stop eating so much. Picture your normal stomach's size as the size of your fist. Most of us eat so much that it's like a blowing up a balloon. Your hormones get out of whack; you crave more, so you eat more. How do you stop? The only way is to lighten up a little by decreasing what you're eating.

Green tea can be your best friend as you try to reduce your eating. Have green tea between meals instead of snacking. If you must snack, have a green apple. If you're struggling, take something that's going to help lower blood sugar—like LynFit Carb Edge with Banaba Leaf. When you lower blood sugar levels, you also shut off cravings.

Green tea burns fat a little more plus; it's an excellent hydrator. You can drink it hot or cold. Bottom line, you have to talk to yourself and understand that while you're losing weight, it's okay to be hungry. When that happens, use these little tricks to help offset, so you don't veer off-track.

It's Time For A Refrigerator Makeover


According to government data, 64 percent of people are overweight or obese, which is defined as being 30 or more pounds over a healthy weight. If you're one of those people, and you're trying to lose weight, the first place you think of heading is to the gym, right? Wrong. Your weight loss journey begins with what you keep in your house. Let's bring it right on home — it's what you keep in your refrigerator. It's time for a refrigerator makeover!

Taking control of your weight starts with taking control over what you eat, and that begins with what you keep in your refrigerator. Studies prove that people eat what is in their immediate environment so it's critical that we fill our refrigerators with the kinds of food that support weight loss goals. Avoid temptation by not keeping the wrong types of food in your house.

In fact, you can actually set yourself up for success by strategically arranging your refrigerator so the foods you should be eating are staring you in the face every time you open the door. Weight loss is 90 percent diet so what you eat matters more than how much you work out. That's why it's so important to arrange your refrigerator this particular way. It's all about having healthy replacements for the foods we love.

First, focus on foods that promote weight loss that you can eat more of. There are specific foods you can eat, called thermogenic, meaning they heat up your metabolism. You'll burn more calories all day long. Thermogenic foods also:

  • Re-calibrate your appetite
  • Switch off hunger cravings
  • Lower blood sugar levels while boosting health

LEVEL ONE: Eye Level — It's all about hydration

Remove the diet disasters: Juice (this includes all vegetable juices) and those so-called healthy milks (soy, coconut, all creamers).
Replace with metabolic boosters instead: Water (try bubbly zero-calorie waters), Iced Green Tea, and instead of milk use Melt Fat Milk (pre-made Vanilla Protein Shake that you can use in your coffee).

Hydrating your body can boost metabolism by three percent vs. drinking fluids that add calories. Using Melt Fat Milk can boost your metabolism by 25 percent instead of slowing it down the way coffee creamers can.

LEVEL TWO: Leafy and Low — The leafy green group

This is the food group that none of us eat enough of because it's easier just to grab the wrong foods that make us gain weight.

Remove the diet disasters: Avocado (high-fat), carrots (high-sugar), and tomatoes (technically a high-sugar fruit).
Replace with metabolic boosters instead: Leafy greens, spinach, romaine, and celery (the slimming superstar). Make sure you cut them up as soon as you get home from the store so you can grab-and-go when you feel the need to crunch.

Every time you eat a metabolic boosting vegetable it's like taking a diet pill. Greens have thermic super powers and rev up your metabolism every time you eat them.

LEVEL TWO (B): Low-Sugar Fruits — Not all fruits are created equal

Remove the diet disasters: Bananas and grapes
Replace with metabolic boosters instead: When it comes to choosing a good-for-you fruit, choose fruits that are full of fiber. The higher the fiber the better blood sugar level control. They will also keep you feeling fuller longer. Go for grapefruit (cleanses the liver which is great for weight loss), green apples (burns off hunger hormones), and Kiwi (full of fiber).

LEVEL THREE: Lean Proteins

Remover the diet disasters: Red meat (this includes pork)
Replace with metabolic boosters instead: When it comes to losing weight quickly and lowering cholesterol choose seafood (especially white fish). Seafood can super-charge your metabolism. Seafood contains iodine that helps enhance thyroid function and contains little to no fat. Keep in mind, the lighter and whiter the fish, the better it is for your metabolism. Choose flash-frozen or tuna in foil packets so you'll never run out.

The #1 Tip to Getting Rid of Belly Fat


Determined to get rid of those holiday pounds? Focus on healthy eating not exercise. Diet is 90 percent of your weight loss success. In fact, it matters more than how much time you spend in the gym. I recommend heading to the produce department to target that belly fat.

The number one change everybody should be making is focusing on vegetables. The more vegetables you eat, it flips your hunger switch off and keeps you feeling full. The secret is to lower blood sugar and vegetables do that best because of the fiber they contain. Get creative—swap out bread and wraps for lettuce.

Wrap your tuna sandwiches and your turkey in lettuce instead of bread. There is a new veggie spaghetti out there, so get rid of your pasta carbs and replace them with vegetable spaghetti.

Celery is one of the best foods for weight loss because it has a thermic effect. It heats up your metabolism so it takes you more time to digest the food than there are calories in the food. You end up in a negative calorie deficit, which is what you want with weight loss.

Fruit? Stick to one to two servings per day of green apples, grapefruit or berries. Those fruits have the lowest sugar content. They also have the highest fiber content, and fiber blunts blood sugar. They are easy to portion control, and they are the most nutritious. 

Protein of choice—Seafood. The lighter and whiter the fish, the better for your metabolism. Think shrimp, scallops, tilapia, cod, and scrod.

Here is a great recipe from The Metabolism Solution for Tuna Burgers. This recipe takes 10 minutes to make and is the most cost-effective meal you can prepare. Not to mention—it’s Lean and Clean.

(2) 6oz cans of chunk light tuna in water — drained
(½) cup of medium salsa
(1) Egg white

Combine the ingredients until the mixture is uniform and holds together. Then, form into burgers (size is your choice). Spray a large, non-stick skillet with cooking spray and place burgers into the pan. Cook until golden brown — about 1–2 minutes per side. Serve on a large bed of leafy greens.

The Metabolism Solution contains a detailed shopping list and 100+ delicious thermogenic recipes.

Snug In Your Skin

Love Your BodyLadies, if you’ve been down on yourself, I have great news for you. Men, ages 18–50, 80 percent say they prefer a woman with curves. Thin is not in — strong and fit is.

Know what else men say? "There is nothing sexier than a woman comfortable in her skin. Nothing beats a happy girl who loves to laugh."

Feeling sorry about your body (and the anxiety that comes with it) is extremely contiguous. So is loving yourself exactly the way you are. Yes, men love when their girls eat healthy food and take care of themselves. It prompts them to do likewise. Men also love a woman who can relax and enjoy eating with them as well.

This might seem counterproductive for weight loss—thinking that enjoying yourself will lead to a poor diet and, inevitably, the scale sliding up. It's quite the contrary. Often, we use dieting as a way to punish ourselves from the overeating and indulging we have done (which always backfires). When we love ourselves the way we are, we naturally want to take better care of ourselves for the right reasons. And we're happy to do so.

As women, the media pushes in our faces, and glorifies, super stick-thin models. All the while making us feel unattractive and unhappy about our “average” or curvy bodies. Guess what? Men don't feel the same way. In fact, men prefer voluptuous women.

Fifteen percent of men prefer average size women while only five percent opt for super skinny. We obsess over every morsel we put in our mouths and over-exercise in the gym at the expense of our families and careers. The worst part — it’s a turn off to the opposite sex.

I can hear you now, "I do it for myself."

I work with women and men all day long. Deep inside, everyone wants to be noticed by their spouse, partner, or the opposite sex. We are human after all. Anyone who knows me knows that I have struggled with my weight and food since I was a toddler. When I finally lost the extra pounds and arrived at my goal weight, I didn’t expect what happened next. I was feeling pretty good about accomplishing my weight loss goal and for the first time in my life had wiggle room in my clothes. One day while training at the gym, the girl who worked the front desk said, “Girl, the guys said you used to have it going on, curves in the all the right places. Now you’re too skinny". I was stunned. To this day, I am grateful to her for being so honest. Truth be told, I think she saved me from a battle with little Miss Anorexia. That’s not all; when I went home to talk with my husband about it, he said, “I like you with a few more pounds on you."

I spent 20 years hating myself, always thinking that I was fat and ugly. I lived in my head with all of my negative thoughts. Little did I know that I was way off. I needed to stop that insanity and start feeling good about myself. That's the secret to being sexy at any age and any size.

Every morning we get a day older, and it does become more difficult to control our weight with age, so I’m not suggesting that you quit on yourself. Instead, I am suggesting that you learn to love yourself, no matter what size you are. Take the limits off of your life.You are more than your weight or the number on the scale. You are enough the way you are right now.

I beg you to talk to your healthy friends (be mindful of women who are clearly too skinny) or your spouse about what you’re feeling inside. It will help you get a clear and realistic perspective on your weight and weight loss goals. It will also help you to enjoy every day to the fullest.

Additionally, as a melanoma survivor, I can tell you that once someone tells you that you’ve got cancer, you realize how much time you’ve wasted worrying about perfection. Perfection doesn’t exist.

I have a question for you. If it was your last day on earth would that weight loss battle matter? Would you hate yourself so much? I don’t know about you, but I don’t want to waste one day hating myself.

If your weight loss struggle is on your bucket list, do it today so you won’t keep wishing you had done it sooner. It is never too late. Your someday is today, and it’s easier than you think. Anyone can lose weight and feel good once they make the decision to do it. The choice is yours. No one can do it for you.

Fun facts that may help you like yourself better today:

    • A size 14, which is now considered a "plus size," was approximately sex bomb Marilyn Monroe's dress size
    • 20 years ago, most fashion models were a size 8. Today, that's been replaced by an unrealistic size 0
    • 75 percent of men said the hobby they find most attractive in the opposite sex is cooking, not being a gym queen
    • 78 percent of men said a woman's most attractive feature is her smile
    • Men think being strong is sexy. Swap out those all day cardio and Pilates workouts for strength training. You’ll look and feel sexier
    • Men say we are too obsessed with our weight. It’s not weight that matters but our fat to muscle ratio that counts most

This article isn’t meant to slam woman who are naturally thin — that is their body type and there is absolutely nothing wrong with that either. Another fun fact: most skinny women want to add weight in the form of muscle. These women struggle with body image issues in the same way that we all want to lose weight. We will never be happy until we choose to love ourselves just the way we are. The best part is You Get To Decide.

I dare you to start today. Please keep these in mind when the old negative voices in your head start talking to you:

    • Men prefer woman 10–15 lbs. heavier than what we think our ideal body weight “should” be 
    • Toned is sexier than “skinny” 
    • Aim to be your healthiest, most fit body. Not anybody else’s
    • Don't be afraid of your weight. Muscle weighs more, but it’s sexier
    • Forget about what the scale says. Focus on leaner vs. lighter
    • Your attitude and confidence are what matters most and what is the most memorable when you enter and exit a room
    • You must love and accept the way you look before anyone can

Whitey Houston said it best: ”Learning to Love Yourself is the Greatest Love of All."

If you need help reaching a healthy body weight or learning to love yourself, please reach out. That’s what I am are here for. The Metabolism Solution provides you with every tool you need to lose weight while enjoying what you eat. Most importantly, learn to love yourself by honoring God with your Bod.

 

Is The School Lunch Causing Your Child's Weight Problem?

Could School Lunches Be Your Child's Weight Problem?

If you’re like me, there aren't enough hours in the day to do everything that needs to be done. So adding one more thing to your to-do list can send you over the edge. However, I have some information that might just motivate you to start packing your child's lunch every day.

Shockingly, most school lunches altogether lack nutritional value. Processed chicken nuggets, pizza and cookies for dessert are the norm. It’s also the reason our children are growing more overweight by the second. If they serve vegetables (most schools do not because kids throw them away), chances are it’s a tiny portion of frozen peas that are salted to preserve them and lack flavor.

The fact is that most school lunches are downright unhealthy, not appetizing, and expensive compared to the simple, delicious lunches you can make yourself at home. Your kids might even eat them if they are involved in the decision-making process.

School lunches rightfully get a lot of attention. Positive nutritional steps are beginning to be set into motion, but the truth is we still have a lot of room for growth. It’s still, and will always be better if you save money and make the lunches at home. You have better control over your child’s balanced diet this way, and you’ll be improving his or her health while assisting in the weight loss process should your child be overweight.

One of my big tricks is to have a "big cook night" where you make large portions of everything so you can pack the leftovers in reusable containers for lunch. I like to do this on Sundays after I’ve gone grocery shopping. I invite my kids to help me. This working together is good, not only for the diet it's also a good time to stay close and reconnect with your kids. Almost always, if your child takes part, he or she will gladly eat what they pack for lunch. Don’t forget the "I love you" notes or "I’m so proud of you." We all need to hear more of that.

I can hear the moaning now — it takes too much time. But, it takes less to do this than it does to visit the doctor when your child is sick or to deal with issues caused from being overweight — saving you both time and money. Most of all, your child will be happier, not just healthier.

DID YOU KNOW THAT children who are overweight are more likely to be bullied at school?

School lunch rescue recipes can be the remedy for your overweight child. Your kids will inevitably still be eating lots of sandwiches, wraps, and not so healthy carbs. That’s ok—it’s all about balance. You can make any meal much healthier by swapping out the heavily processed and potential allergy-triggering wheat bread and carbs for some creative options instead. Don’t forget most kids (grown ups too) prefer to eat with their hands making these foods fun alternatives that are good for us.

Here are some simple solutions to your kid’s school lunch issues:

Turkey "Not" Wraps: Simply use turkey as your wrap instead of bread. Pack/stuff it with ½ cup of shredded vegetables such as carrots and lettuces. Top it with a delicious and healthy gluten-free honey mustard and add a side of peanut butter balls (see The Metabolism Solution for the recipe). You’ll have a lunch that your kids could sell it's so delicious. It's exceptionally nutritious too. It’s high-protein, full of good for you carbs that won't jack up blood sugar levels. It contains healthy good-for-you fats to help keep them full. It also boosts brain power and sustains energy levels that help them focus.

Does it get any better knowing your child eats what he or she loves, and it’s good for them? Moms, you should eat this too and don’t forget to pack dad's lunch too if he is struggling with his weight. Heck, even the dog can eat it’s so healthy. Top it off with an apple and bottle of water and it’s a lunch suitable for a king or queen. If your child needs to gain weight, add a homemade smoothie for extra protein without all of the sugar and food dyes.

Blueberry Smoothie Bomb (big trend for teens):
2 scoops of Vanilla Complete Protein Powder
Coconut water or milk
½ cup of berries or fruit (mango is in)
*This is less expensive and much better for your child. In fact, it can even be a lunch on its own.

For more information on keeping your child healthy:
LynFit Lean Teens
The Metabolism Solution by Lisa Lynn

Expert Tips On Avoiding The “Female 15” — The Best Way To Avoid Lifelong Weight Issues

College weight gain can be the beginning of continuous weight struggles that continue throughout a lifetime. This is a time of life where males and females, whether they go to college or not, can begin to gain weight at a rapid pace, unless you interrupt this weight gain cycle with new healthy habits. Stress is a huge factor when it comes to college weight gain.

USA Today reported that 76 percent of female students and 33 percent of males said they eat when under stress. To make things worse, the female metabolism begins to decline between the ages of 17–19 and continues throughout their lifetime, making it easier for women to gain weight and almost impossible to lose.

Often, they have gained 10 pounds before they notice. This creates another issue: metabolic resistance due to the rapid increase in weight. This flips the weight gain switch on and can last a lifetime due to the metabolic changes that take place.

Did you know that .....

  • Gaining 10 pounds is enough for you to outgrow your current clothing size 
  • Most college students walk more than they ever have due to the dorm room to classroom distance, so food is 90 percent to blame, not lack of exercise
  • Most people who gain weight in college are less likely to ever lose that weight

Here are three simple, healthy habits that flip the weight gain switch off:

1.  Boost energy and metabolism at breakfast with the right kind of smoothie. Not all smoothies are created equal. In fact, most smoothies you buy commercially cause rapid weight gain because they are loaded with sugar as well as other not-so-nutritious ingredients such as soy or vegan sources. These stop weight loss and cause weight gain. Melt more fat by making your own smoothie.

What’s trending now is “The Dorm Room Smoothie”, aka "The Freshman Fat-Loss Bomb." The recipe is as follows (just mix the ingredients together and drink):

  • 2 scoops of a high-quality, metabolic boosting whey like Lynfit's Complete Protein 
  • ½ cup of water
  • Shake until it’s blended, or you can leave it lumpy 
  • Then pour over 1 cup of iced coffee

2.  Pass on the campus diet and choose “thermogenic” foods that flip the weight gain switch off and turn on the weight loss switch. Thermogenic foods are leafy green vegetables, white fish, salmon, as well as turkey breast. These foods create a “thermic effect” on your metabolism, causing it to heat up, so you burn more calories.

3.  Snack leaner and keep it to 1 snack per day. Before you grab that protein bar or bag of chips from the vending machine, stop and read the label. Here is what you should look for:

  • Choose snacks that are under 150 calories 
  • Contain less than 5 grams of fat 
  • Contain less than 25 carbs and have little or no sugar

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