community cookbook 2015 lowres

7/24/2019 Community Cookbook 2015 LowRes

1/23

COMMUNITY

COOKBOOK

Real Food.Real People.

Real Change

H A Y L I E P O M R O Y


2/23

THIS INFORMATION DOES NOT PROVIDE ANY MEDICAL ADVICE.

The information provided is for informational purposes only and is not intended as a substitutefor the advice provided by your physician or other healthcare professional or any informationcontained on or in any product label or packaging. You should not use this information fordiagnosing or treating a health problem or disease, or prescribing any medication or othertreatment. You should always speak with your physician or other healthcare professionabefore taking any medication or nutritional, herbal or homeopathic supplement, or adopting anytreatment for a health problem If you have or suspect that you have a medical problem, promptly

contact your healthcare provider. Never disregard professional medical advice or delay inseeking professional advice because of something you have read on this video. The informationprovided and the use of any products or services purchased by you DOES NOT create any typeof professional relationship between you and any of the associates affiliated with this documentInformation and statement regarding dietary supplements have not been evaluated by the Foodand Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease

COPYRIGHT 2015 BY HAYLIE POMROY GROUP INC.


3/23

From My Kitchen to YoursFirst, I want to welcome you to our most amazingcommunity. We are dedicated to communicating realsolutions for real people, and the energy and enthusiasmhere is remarkable. Second, I want you to know howexcited I am to share all we have in store for you.

You see, we love food! We love it for the comfort and thenostalgia. We love it for its traditions and culture. But mosof all, we love it for what it can do to heal our bodies andignite the metabolism.

The metabolism is the engine that runs the machine thatis you. It is the way you take in food and it is what you dowith it that turns that food into your body, your mind, yourenergy, and your feelings. If the metabolic pathways areoff and your metabolism isnt working the way it should

to make those critical transformations, then you cantachieve the health you deserve.

In my world and in this community, food is the medicine for metabolic repair. And the kinds offoods you use can impact the parts of your metabolism that need some help. Each of the recipesincluded in this cookbook are designed for specific, targeted metabolic repair and can get youback to health and keep you there for life.

Whether you are ready to rehabilitate your sluggish, broken-down, exhausted metabolism withThe Fast Metabolism Diet, or your scale is stuck and you need to break through a specific kind ofplateau with the micro-repair available with The Burn, this is the place for you.

If you want to do a total body detox like the Fast Metabolism Cleanse ...If you just want great advice on weight loss or health tips ...If you want fantastically delicious, metabolism-boosting recipes ...And if you want my thoughts on the many extra success boosters available to you ...This is the place for you!

This community is where you will find cutting-edge information on how to get healthy and stayhealthy. I hope you will enjoy the success stories from a few of the angels in our community.While many people are losing weight, I believe whats most inspiring is how theyre gaining a

ton of health. The more you get to know us here, the more you will find that we all have things incommon. We all want to feel well, with energy and clarity and mobility and joy.

Remember that this is not about your weight. It is about your worth and you, my newfound friend,are worth this!

We can do this! I am with you every step of the way.


4/23

YOUR RECIPE GUIDE

CHICKEN BURGER

STUFFED CABBAGE

TURKEY OR BUFFALO CHILI

ASPARAGUS & MUSHROOM FRITTATA

TEMPEH BREAKFAST SKILLET

ITALIAN GARDEN MEATBALLS

CHOCOLATE ZUCCHINI BREAD

SLOW COOKER CHICKEN & WILD RICE SOUP

PRETZEL-CRUSTED CHICKEN NUGGETS

DOVER SOLE & VEGGIES

SWEET POTATO TURKEY HASHBLACK BEAN QUINOA SALAD

STUFFED ZUCCHINI

BASIL SHRIMP

ROASTED CHICKEN GRAPEFRUIT SALAD

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INDEX


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On the I-Burn you will flush out, detoxify and hydrate the body with anti-inflammatory foods like the Sweet Potato Turkey Hash and the Dover Solewith Vegetables.

On the D-Burn you will de-bloat the tummy, clear out the lungs and sinusesand flood the body with a lot of energy with meals like the Stuffed Zucchiniand Black Bean Quinoa Salad.

On the H-Burn you will stabilize the natural hormone regulatory system sothe body can release and incinerate fat with meals like the Basil Shrimp andRoasted Chicken and Avocado Salad.

In Phase 1, you will cook to unwind stress and support your adrenals withhearty nourishing meals like the Buffalo Chili and the Stuffed Cabbage.

In Phase 2, you will be cooking to unlock stored fat and feed the liver withmeals like the Mushroom Frittatta and the Tempeh Breakfast Skillet.

In Phase 3, it is time to use your kitchen to unleash the burn and ignite theFast Metabolism hormones with savory, high-healthy fat dishes like the SlowCooker Chicken Wild Rice Soup and the Chocolate Zucchini Bread.

Vegan Gluten FreeVegetarian

YOUR RECIPE GUIDE

www.hayliepomroy.com


6/23

Ingredients 1 pound ground chicken

2 tablespoons minced roasted red peppers

(jarred water-packed are fine) 1 tablespoon chopped fresh dill

1 tablespoon chopped fresh chives

Juice of 1 lemon

2 garlic cloves, minced (or 1 tsp. garlic powder)

1 teaspoon dried Italian herbs

teaspoon paprika or chili powder teaspoon sea salt

4 sprouted grain bun halves

Lettuce or baby greens

Tomato

Directions1. Combine all ingredients (except the buns,

lettuce, and tomato) into a large bowl andmix well.

2. Heat a nonstick skillet over medium heat.

3. Shape the meat mixture into 4 patties andcook for about 5 mins. on each side, or until thepatties are cooked through.

4. Serve each patty on a bun half with lettuce (orbaby greens) and tomato.

CHICKEN BURGERServes 4 | Prep time: 20 minutes | Total time: 20 minutes

67lbs.Susan M.Weight Loss: 67 lbs.I was introduced to the Fast Metabolism Diet (FMD) bymy best friend who texted me in June 2014 and said,You need to come over tomorrow because we arestarting a diet on Monday. And so my life change begI stayed faithful and motivated. It helped to have a frieto cook with, share ideas and lament to when neededMy husband also jumped on board and followed theplan with me. Upon returning to school in the fall (Isubstitute teach), I had lost 25 pounds. Im excited to swe now have 12 teachers on board at different stageshave lost 67 lbs. over the last 7 months. I have plateauat different points but I stay true and eventually it kickin again. I have not been near this weight in 20 years! was pre-diabetic, hypothyroid and constantly tired ancarried excessive weight. I now feel incredible and enjbeing active, trying new foods and sharing my journeyand helping others. Ive signed up for the Riverbank Rin May (25k) and dream of finishing! I cannot express mhumble gratitude for Haylie and her desire to see peomove into health through the use of food.



7/23

Ingredients 1 head green cabbage

Sea salt

2 pounds lean ground beef

1 cup minced onion

8 cups cooked brown rice

1 tablespoon fresh thyme leaves

2 tablespoons chopped parsley

3 cups Basic Tomato Sauce

Freshly ground black pepper

Crushed red pepper akes

Directions1. Preheat the oven to 35o F. Boil a large pot of

salted water.2. Core the cabbage, keep head intact. Set

cabbage in the boiling water, core side down.As the leaves start to peel away (~3-5 mins),place on a plate (12-14 leaves). Remove head ofcabbage from water and set aside.

3. In a large bowl, mix the beef, onion, rice, thyme,

parsley, 2 tsp. of sea salt, and 1 c. of tomatosauce. Season with freshly ground black pepperand crushed red pepper flakes.

4. Slice whats left of the head of cabbage, andplace it in the bottom of a 13-by-9-inch bakingdish or roasting pan in a single layer.

5. Divide the stuffing evenly among the cabbageleaves (~ c. per leaf), roll and tuck the sides.

6. Place rolls in the pan, seam side down. Pourremaining 2 c. of tomato sauce over them. Coverwith foil. Bake until the meat is cooked (1.5 hrs)

Serve with c. rice per portion.

60lbs.

STUFFED CABBAGEServes 8 | Prep time: 25 minutes | Total time: 1 hour 55 minutes

Christine M.Weight Loss: 60 lbsI had been trying to lose weight for over 20 years.When I was 23 years old my thyroid shut off and Igained 60 lbs in 6 months. The doctors had no ideawhat was going on with me. I found a doctor whofigured out that it was my thyroid. I was given meds bthe problem was just getting worse. My weight swell

to 287 lbs. I eventually had a total thyroidectomy andlost 60 lbs. but the rest was just impossible to lose.Since starting the FMD I have lost 60 lbs. After 20 yeof feeling depressed and hopeless, my faith in mysehas been restored. My outlook on my future is brightagain and I look forward to so much more, even thelittle things like going shopping for a new dress. WhiI always liked who I was on the inside, none of thatmattered because all the hate I had for myself andwhat I looked like overtook all of the good. Now I feerejuvenated to live! I went from a size 18/20 to a 12.This (FMD) way of life has healed me. My entire bodyfeels normal again.



8/23

Ingredients 1 to 1 pounds lean ground turkey or bualo meat cup diced red onion, or more if desired

2 tablespoons fresh parsley or cilantro 1 heaping Tbls. chili powder 1 Tbls. minced garlic tsp. crushed red chili akes 15-ounce can white beans 15-ounce can kidney beans (no sugar added) 15-ounce can black beans

15-ounce can pinto beans 15-ounce can lentils or adzuki beans 4 cups chopped zucchini 28-oz can crushed tomatoes

1 heaping tsp. sea salt

Directions1. Brown the meat in a skillet and drain.2. Turn slow cooker to high setting. Add meat, onion,

parsley, chili powder, garlic, and red pepper flakes.

Stir, cover and set aside.3. Open and partially drain all 5 cans of beans. Addbeans, zucchini, and tomatoes to the cooker. Stirwell. Keep the cooker on high for 4 - 5 hrs. or adjustto low and simmer for 6 - 8 hrs.

4. Stir and taste occasionally, adjusting seasoningsas needed. Add the salt just before serving to bestpreserve nutrients.

On P1:This meal counts as a Grain, Protein and Veggie servings.No need to add additional grain to the meal, even if the mealmap specifies a grain.

TURKEY OR BUFFALO CHILIServes 6 | Prep time: 25 minutes | Cook time: 5 to 8 hours,

50lbs.

Craig M.Weight Loss: 50 lbs.I had been struggling with my weight for 20 years.I started this eating plan in June 2013. Since thenI have lost 50 lbs. I have a lot more energy. I havestopped snoring. My knees dont hurt any more anmy blood pressure has gone from hypertensionto normal. I love this way of eating so much! I telleveryone about the plan even strangers. I justshare my story with them and it really seems to

give them hope. About 50 people have startedthe program because of me and have lost a lot ofweight in the process. My sister-in-law has droppeabout 70 lbs. My brother who weighed over 400lbs has lost about 70-80lbs. I have even given aspontaneous class on how to do the program. Irelied heavily on the I-phone app to direct me andencourage those that are interested to downloadthe app and follow it.



9/23

Ingredients 1 cup asparagus pieces, sliced diagonally into2-inch sections

1 cup sliced fresh mushrooms 1 green onion, white and green parts sliced teaspoon sea salt Freshly ground black pepper to taste 6 egg whites, lightly beaten 2 tablespoons packed fresh basil leaves,cut in chiffonade

Directions1. Preheat the oven to 325F.2. In a nonstick pan over medium-high heat,

saut the asparagus and mushrooms until theasparagus is nearly crisp-tender, ~3 mins.

3. Add green onion and saut for 1 more min. Stirin the salt and pepper and then pour in the eggwhites. Sprinkle the basil on top.

4. Place pan into the oven and bake for 5 mins.or until the center of the frittata is set and theedges pull away from the pan.

5. Slide the frittata out of the pan onto a plate orcutting board. Slice it into wedges and serve.

ASPARAGUS & MUSHROOM FRITTATAServes 2 | Prep Time: 10 minutes | Total Time: 15 minutes

Danimaris F.Weight Loss: 47 lbs.My weight skyrocketed 14 years ago after I had mydaughter. The years following were filled with diet fadand quick fixes that were easily undone. Nine monthsago I decided to quit the fads and start making smartand healthy decisions. I began the FMD in October2013, and successfully completed 6 rounds. I havesince lost 47 pounds by consuming nutritious, whole

foods that keep me full and energized. I also beganincorporating fun activities into my everyday life. Bikingstrength training and yoga have helped to boost mymetabolism and build lean muscle. I have successfullypaved the way to my ideal weight with great habitswhich I intend to keep for life! I am grateful for aprogram that allows people to eat food, real food, andstill lose weight.

47lbs.



10/23

Ingredients 8 ounces tempeh, cut into -inch cubes

cup diced red bell pepper

cup diced yellow onion

cup 1-inch asparagus pieces

2 cups sliced button mushrooms

1 tablespoon balsamic vinegar

3 cups baby spinach

Pinch ground nutmeg

Freshly ground black pepper

Sea salt

Directions1. In a large nonstick skillet over medium-high heat,

saut the tempeh until browned, about 5 mins.2. Push the tempeh to the side of the pan.3. Add the red bell pepper, onion, and asparagus.4. Saut for 2 mins, or until the onions begin to soften.5. Add mushrooms and continue to cook the veggies

for another 2 mins. (The mushrooms will begin togive up their water).

6. Stir the tempeh back into the mixture.7. Add the balsamic vinegar, cover and simmer for

about 1 minute.8. Stir in the baby spinach, add nutmeg, salt, and

pepper to taste and serve.

TEMPEH BREAKFAST SKILLETServes 2 | Prep time: 15 minutes | Total time: 15 minutes

75lbs.

Diana B.Weight Loss: 75 lbs.I started the FMD in October 2013. I am at my goalweight for the first time in many years. Besides theweight loss I am experiencing many other healthbenefits. I no longer need blood pressure medicineMy fibromyalgia is so much better. The boil-likesores I had are gone. The dosage for my thyroid

medication (which had been removed) has beenreduced. My lipids (cholesterol etc.) are so muchbetter. My triglycerides are finally in the normal ranwhich were running in the 200-300+ range. I am alsexercising. Before it hurt just to walk. I can breatheso much better. The terrible heartburn I have had isnow completely gone. I can only image the benefitinside me that I can not see!

www.hayliepomroy.com 1


11/23

Ingredients 1 pound lean ground beef pound lean ground turkey 1 cups nely chopped fresh spinach cup nely chopped mushrooms

cup finely chopped parsley 4 green onions (scallions), nely chopped, white

and green parts 1 bell pepper, seeded and nely diced 3 cloves garlic, minced

1 teaspoons sea salt 1 teaspoon dried oregano teaspoon fennel seed teaspoon black pepper

teaspoon crushed red pepper akes

Directions1. Preheat the oven to 375 F.2. In a large mixing bowl, combine all the ingredients.3. With dampened palms, roll the meat mixture into

golf-ball-sized meatballs and transfer them to a9 x 13-in. baking dish or a baking sheet.4. Bake for about 20 mins., or until the meatballs are

cooked through.5. Serve warm or room temperature. These meatballs

also freeze well.

ITALIAN GARDEN MEATBALLSServes 6 | Prep time: 10 minutes | Total time: 45 minutes

Ellen G.Weight Loss: 102 lbs.I had given up on losing weight. I had reached 300lbs. and just wanted to detox and not feel so funkyA friend told my daughter and I (See Joyce) aboutthe FMD and gave us the book. My daughter readit first. She could hardly put it down. My daughterencouraged me to read the book too and we begthe FMD after. Even though I was not expecting tolose weight, to my surprise I lost 18 lbs. in the first

28 days. I still love this diet, or better yet, this wayof living. I have lost 102 lbs. so far. What is mostimpressive to me is not only am I losing weight,but I am actually getting healthier. My bloodpressure medicine has been reduced twice. Myliver function blood tests show, what I already coufeel, that it was able to do its job WAY better. Thedoctor recently told me that when I lose another25 lbs. he will feel comfortable taking me off allmy medications! I never was able to lose as muchweight on any other plan. I feel 10 years younger,but 10 years ago I didnt feel this good.

102lbs.



12/23

Ingredients 1 cup raw almond our (not blanched)*

cup raw cacao

teaspoon sea salt

teaspoon baking soda

1 teaspoon cinnamon

teaspoon nutmeg

2 teaspoons orange zest

2 large eggs, at room temperature

2 tablespoons organic, unrened coconut oil, at

room temperature teaspoon liquid stevia

1 cup grated organic zucchini

cup chopped raw walnuts

Directions1. Preheat oven to 350 F. Lightly grease a 5 x 9

glass loaf pan with a little coconut oil.2. Combine the almond flour, cacao, salt, baking

soda, cinnamon and nutmeg in a food processoror you can do this by hand. Pulse until combined.

3. Add eggs, one at a time, coconut oil and stevia.Pulse until all the ingredients are well mixed,then add zucchini and orange zest, pulsing until

just combined.4. Transfer to a bowl and fold in the walnuts.

Bake for 30 to 35 minutes, or until a toothpickinserted into the center comes out clean. Coolcompletely before slicing. One 1-inch slice is agrain and a healthy-fat serving for Phase 3.

*You can make your own almond our. Place almonds in ablender or food processor. Pulse until its flour-like. Dont

run the blender too long or it will become almond butter!

CHOCOLATE ZUCCHINI BREADServes 8 | Prep time: 15 minutes | Total time: 1 hour

75lbs.Joyce G.Weight Loss: 75 lbs.Before the FMD I hit the scale at 306lbs. I knew Ineeded to do something. I joined a gym and startedcounting calories. I found that I was totally grumpy athe time from being hangry (hungry + angry). My mofriend who was following the plan and losing fastloaned us the book. The first chapter was very freeinThe thought that I could eat in a way to be able to ea

cake and ice cream, not feel guilty about it and notgain weight was amazing. Then I read chocolate wasallowed when eaten the right way and I was sold forsure! The first 28 days was a huge learning curve. Bulost 21 lbs. I knew I wanted to keep going. I was eatina lot of food and losing a lot of weight. After my firstround on the FMD, I went for my semi-annual bloodtest for my Hashimotos disease. There were significachanges. My thyroid levels went from 0.4 to 3.1, I hadmy first cycle in a year and I had way more energy thbefore. My hair had also stopped falling out. So far Ihave lost 75lbs but I am still a work in progress.



13/23

Ingredients 2 cups chopped onions 2 cups chopped carrots 2 cups chopped celery 4 garlic cloves, minced 1 cup cut green beans 1 cup wild rice 2 bay leaves 1 teaspoon sea salt

teaspoon ground black pepper

1 teaspoon dried thyme 12 cups organic chicken broth 1.5 pounds boneless chicken breast

1 cup chopped parsley

Directions1. Place all the ingredients, except chopped parsley,

in a slow cooker and cook on high for 4 hrs. or lowfor 6-7 hours.

2. Remove chicken, shred with the help of two forks.

Return chicken to the soup and top with freshparsley before serving.

SLOW COOKER CHICKEN & WILD RICE SOUServes 6 | Prep Time: 15 minutes | Cook time: 4-7 hours

Kelley M.Weight Loss: 73 lbs.As a breast cancer survivor diagnosed at 28, itsimportant to eat healthy and keep your weightdown. Funny, the prescription medication to helpwith cravings never worked but this way of eatingdoes! I have better self-esteem and so much moreconfidence. I now have the power over food instead

of the other way around. I know my journey is notover. I committed to helping others on their journeywith this program

73lbs.



14/23

Ingredients cup arrowroot powder teaspoon sea salt teaspoon freshly ground black pepper 3 egg whites 1 cup nely crushed sprouted-grain pretzels(Unique 100% Sprouted Pretzels work well)

1 tsp. seasoning of your choice (such as smokedpaprika, chipotle powder, or garlic powder)

3 boneless, skinless chicken breasts (about 1

pounds), cut into bite-size pieces

Directions1. Preheat the oven to 400 F. Line a baking sheet

(or you may need two) with parchment.2. Whisk together the arrowroot, salt, and pepper

in a bowl. In a separate bowl, whisk the eggwhites until foamy. Place the crushed pretzelsin a third bowl and stir in a teaspoon of yourfavorite seasoning.

3. Dip a piece of chicken in the arrowroot until itis evenly covered. Then dip it in the egg whites,and then in the crushed pretzels. Place thecoated chicken on the prepared baking sheet.Repeat with the remaining chicken.

4. Bake the nuggets for 15 to 18 mins, or until thechicken is fully cooked and the outside isgolden brown.

Michelle R.Weight Loss: 140 lbs.The FMD book came into my library, and once Ilooked at it bells just started going off. Ive tried otheprograms but this plan made SO much sense to me.And the best part of it all its livable! My startingweight was 386. Im now 246. I was shocked how myweight actually dropped when I started because myweight is extremely stubborn. Ive now completed anentire year of FMD -- 49 weeks of the plan and 3 weeof phase 4. I closely follow the plan and do not eatanything not on the food list. It has been a complete changer. I no longer have swelling in the lower legs ofrequent migraines. My frequent head colds and sinuissues have all but disappeared. My husband says mskin glows. And, by the way, he thinks he has a brandnew wife. This is the lowest weight Ive been at sincemy 20s. INCREDIBLE!!!

PRETZEL-CRUSTED CHICKEN NUGGETSServes 5 | Prep time: 15 minutes | Total time: 30 minutes

140lbs.



15/23

Missy S.Weight Loss: 113 lbs.Aside from the weight loss, the best benefit wasgetting off all of my meds after just 6 months. Mydoctor says that I dont even need to take the vitamsupplements I used to take because I am gettingeverything I need from the food I am eating! Thislifestyle leaves you feeling happy and healthy. Who

can ask for more than that? The FMD was one of thbest things I have done for myself in my life!

DOVER SOLE & VEGGIESServes 2 | Prep time: 15 minutes | Total time: 55 minutes

Ingredients 1 cups sliced cabbage 1 cups sliced carrots 1 cups sliced white mushrooms 1 cups diced zucchini 1 cup diced beets 1 cup sliced tomatoes 4 garlic cloves, minced 4 tablespoons extra-virgin olive oil 2 teaspoons sea salt pinch of black pepper

12-ounce Dover sole llet (or other white sh)

Directions1. Preheat the oven to 425 F.2. In a large bowl, toss all the vegetables with the

garlic, oil, salt and pepper. Spread them evenlyon a roasting pan. Roast for 1 hour, or until thevegetables are tender and a little bit crisp.

3. In the last 8 mins. of cooking, place the Doversole on top of the vegetables. Cook for 3 mins.

4. Flip the fish and cook for an additional 5 mins.Remove from the oven and serve the sole overthe vegetables.

113lbs.



16/23

SWEET POTATO TURKEY HASHServes 2 | Prep time: 10 minutes | Total time: 30 minutes

Ingredients 3 tablespoons olive oil 1 cup diced onions 1 clove of garlic, minced 1 teaspoon sea salt, divided 1 teaspoon dried thyme teaspoon dried rosemary

teaspoon ground black pepper 2 sweet potatoes, diced small (about 3 cups) 2 cups mushrooms, sliced

7 ounces leftover shredded turkey 3 cups baby spinach

1 cup red grape tomatoes, halved

Directions1. Heat olive oil in a large nonstick skillet. Add the

onion and garlic and cook over medium heat for3 - 4 mins. until translucent.

2. Add tsp. salt, thyme, rosemary, tsp. of thepepper and sweet potatoes and cook for 8 - 10

mins.3. Add the sliced mushrooms, and continuecooking for 5 mins. or until the sweet potatoesare soft but not mushy.

4. Add the turkey, spinach and tomatoes; seasonagain with tsp. of salt and tsp. of pepper.Cook for another 2 - 3 mins. until turkey is heatedall the way through. Serve.

Scott Z.Weight Loss: 60 lbs.After moving to a new city and feeling somewhatbloated and depressed I learned about theFast Metabolism Diet from a friend. I started thetransformation at almost 250 lbs. I am now floatingaround 188-192 lbs. Thats close to 60 lbs. gone fromy frame. I didnt realize how well I didnt feel until found out what it felt like to really feel good! With tloss of weight came a new attitude, a new mindsetwhen it comes to food and a new way of life. For thfirst time in a long time people were telling me theywere inspired by what I had accomplished and wanto do it too. I have since become a huge cheerleadfor the FMD and yoga. Both have provided me withtools to get my life back on track and to inspire othto do the same.

60lbs.



17/23

Ingredients 1 15-ounce can black beans, drained 1 small cucumber, peeled, seeded and diced 4 green onions, chopped 1 jalapeo pepper, seeded and diced 3 cups baby spinach cup sprouted quinoa teaspoon sea salt Black pepper to taste 2 tablespoons raw sunower seeds

Directions1. Bring 1 c. of water to a boil. Rinse quinoa in a

small mesh sieve. Add quinoa and tsp. sea saltto the boiling water. Cover and simmer for 20 mins.Remove pot from heat and keep it covered foranother 10 mins. Fluff up with a fork.

2. In a large bowl, combine cooked quinoa, beans,green onion, jalapeo and spinach.

3. Prepare the dressing by combining all theingredients and whisking them together.

4. Add dressing to quinoa and veggies; toss well andseason with salt and pepper to taste.

5. Sprinkle with sunflower seeds before serving.

BLACK BEAN QUINOA SALADServes 3 | Prep time: 15 minutes | Total time: 35 minutes

Shelley E.Weight Loss: 80 lbs.I have been on pain meds and muscle relaxers forthe last 11 years. I would average about 8-10 Advil aday, plus my prescription medications. Since startinthe The Fast Metabolism Diet my pain has diminishsignificantly. My doctor and physical therapist wereshocked. For the first time in 11 years I am not takingany medications. I feel amazing! Ive also suffered finsomnia for as long as I can remember. Two weeksinto FMD and I was sleeping through the night. I findmyself ready for bed by 10pm and wide awake andready to start my day by 6am. I should also mentionhavent been sick since starting the FMD -- not evecold. I can not begin to express how please I am to a part of the FMD lifestyle. My husband and two ofkids follow the plan as well. My husband has lost 35Several friends have started on the plan since seeinthe changes in my family. It is fantastic!

80lbs.



18/23

Ingredients 4 medium zucchini (about 9 inches long) 2 tablespoons extra-virgin olive oil medium onion, nely chopped red bell pepper, nely chopped 3 garlic cloves, minced 2 teaspoons ground cumin 1 teaspoons sea salt

teaspoon crushed red pepper flakes 1 pound lean ground beef

cup chicken broth 1 cup cooked quinoa

chopped fresh mint cup finely chopped fresh parsley

Directions1. Preheat oven to 375 F. Cut zucchini length-

wise then remove seeds with a melon baller orspoon, leave 1/4 in. of flesh.

2. Arrange the zucchini shells snugly in a 9 x 13-in.baking dish or on a rimmed baking pan.

3. Heat a large skillet over medium-high heat.Place oil, onion and bell pepper in the skillet andsaut for 3 mins. Add the garlic, cumin, salt, andred pepper flakes. Saut for 1 min.

4. Add ground beef and cook. Stir often untilbrowned (~10 mins). Add chicken broth andscrape up browned bits from the bottom of thepan. Raise heat and simmer for 1-2 mins, untilthe liquid has nearly evaporated. Remove fromheat and stir in quinoa, mint, and parsley.

STUFFED ZUCCHINIServes 2 | Prep time: 10 minutes | Total time: 10 minutes

Tammy T.Weight Loss: 54 lbs.What an incredible journey Ive been on since findingthis program! Not only was I extremely overweight, Iwas starting to experience a lot of medical reasons.My blood pressure was reaching 154/99. Mycholesterol was around 240. I was stressed, fatigued,had headaches and other aches and pains. I startedthe plan and almost gave in on day 4 from caffeinewithdrawal, but was determined not to give in. Idropped 14lbs the first month! I continued and wasamazed by how much energy I had and how goodI felt. People were noticing and wanting in on mysecret. I have shared the FMD with co-workers, familyfriends, my gym trainer...anyone that asked or was tireof being sick and tired. To date I have inspired andpassed over 14 direct FMD followers. I have about 40more lbs to lose and no doubt I will get there. I feelamazing, and cant believe my blood pressure is nowaround 110/60, and cholesterol has dropped to aroun160. People tell me how amazing I look, which I findsomewhat amusing since I still have at least 40 to go,but my inner confidence is showing through. I LOVEmy new lifestyle. This is not a diet...its LOVE!

54lbs.



19/23

Ingredients 3 tablespoons olive oil 1 tablespoons fresh lemon juice 1 tablespoons Dijon mustard

cup minced fresh basil leaves 1 teaspoons minced garlic Sea salt to taste Black pepper 1 pounds fresh jumbo shrimp (about 16-25 count

per pound), peeled and deveined

Directions1. In a shallow dish, mix together the first 5 ingredients

(olive oil, lemon juice, Dijon mustard, fresh basilleaves, garlic), and season with salt and pepper.Add the shrimp, and toss to coat. Cover, andrefrigerate for 1 hr.

2. Preheat the grill or broiler to high heat. Remove theshrimp from the marinade, and thread them ontoskewers. Spoon or brush any excess marinade ontothe shrimp.

3. Arrange the skewers in a single layer on a broilerpan. Broil for 2 to 4 mins (depending on yourbroiler), or until opaque.

BASIL SHRIMPServes 4 | Prep time: 15 minutes | Total time: 1 hour, 15 minutes

Denise T.Weight Loss: 65 lbs.Before I started the FMD I was addicted to caffeinecarbs, junk food and sugar. I was stressed andfrustrated with my weight and health. After the birthof my third child I learned I have Graves Disease. Menergy was low and it depressed me not to be ableto keep up with my young children. I started the plain March 2013. It has changed my life! I feel like theincredibly shrinking woman. I am happier once agaiand not sugar-induced. I feel calmer, less cranky an

more patient. I also have more energy. I think a lot owomen have the same thyroid issues and hopefullythis will be motivating for them to know that the FMworks. I know I am doing something good for my boAND my family with this plan. I feed them what I eatMy family now eats fresh fruit, veggies and raw nutsstill have another 60 pounds to lose but its less abothe number on the scale for me than how I look in mclothes. My initial goal was to not have to shop plussize clothing anymore. I know I can keep doing this I reach my goal. I believe Ill be able to wear a medior maybe even a small! Why not?

65lbs.



20/23

Ingredients 2 grapefruits 2 tablespoons grape seed oil 5 to 15 drops liquid stevia (to your taste) Sea salt and freshly ground black pepper

cup finely chopped fresh parsley 4 cups fresh baby spinach 8 ounces sliced or shredded cooked chicken

avocado, sliced 2 tablespoons chopped fresh cilantro

Directions1. Peel the grapefruits and cut the segments apart

over a bowl to catch the juice.2. Whisk together cup of the grapefruit juice, the

grapeseed oil, stevia, and a pinch each of saltand pepper.

3. Arrange 2 c. spinach on each of 2 plates. Dividethe grapefruit, chicken, and avocado evenlybetween the plates.

4. Drizzle half of the dressing over each serving,and sprinkle with cilantro.

ROASTED CHICKEN GRAPEFRUIT SALADServes 2 | Prep time: 10 minutes | Total time: 10 minutes

Patricia K.Weight Loss: 40lbs.The FMD lifestyle changed me!! I learned so muchabout my body and nutrition. I had cholesterol of ove300 and now it is 167. All my other numbers(bloodsugar, blood pressure etc.) are great. I dont have totake any meds. I dont really think I would have madewithout the Facebook support groups, especially KePrentice-McAloon. Thank you Haylie for doing the

research and writing the book!

40lbs.



21/23

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