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Shawn Wells, R.D.

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19 FAT-BURNING HOLIDAY FAVORITES‘Tis the season to be jolly, merry, and bright! Yes, friends, the holiday season is upon us. It’s a time for celebration, reflection, gratitude, hope, and much more. It’s a time to enjoy family, friends, and traditions. Regardless of where you live or your religious background, there is one common theme among celebration periods such as the holiday season: An increased intake of high-calorie food.

In fact, you may have heard that the “average American” gains about 5 pounds during the holiday season (i.e., Thanksgiving through New Year’s). Although this may be an overestimate (blown out of proportion by the media), holiday weight gain is a real thing, and on top of that, most people don’t lose the weight after the holidays—despite their most spirited resolutions to do so.1

In a recent study published in the New England Journal of Medicine, researchers used data from wireless scales to track the weight of nearly 3,000 study participants from three countries (America, Germany, and Japan) over the course of a calendar year (i.e., 12 months).2 In all three countries, the researchers found that the participants’ weight rose the most during the respective holiday seasons (e.g., from the end of November through the beginning of January in the United States and Germany) (Fig. 1). Shocker, I know.

Fig. 1: Yearly Holiday Weight Gain2

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Interestingly, previous studies show that folks who are overweight or obese may be at an increased risk of gaining weight during the holiday season.3 In other words, while the “average” weight gain may only be about a pound or two, folks who struggle with weight management may be inclined to gain substantially more weight.

Obviously, holiday weight gain is a very real phenomenon, but what can you do about it?

Some health professionals think it’s as simple as advising people to practice better self-control during the holiday season. However, that’s much easier said than done, and it may be both ineffective and counterproductive.

The #1 Worst Carb Ever (don’t eat this)

At the link below, we’re going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything. In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.

==> The #1 Worst Carb EVER (don’t eat this)

For instance, in a study published in the Journal of Consulting and Clinical Psychology, researchers from Brown Medical School and the University of Tennessee found that folks who planned to be more strict with their eating (i.e., dietary restraint) and exercise routine during the holidays gained more weight than folks who didn’t pay as much attention to their weight, eating, and exercise. In other words, people who worked harder to manage their weight (through diet and exercise) appeared to more vulnerable to weight gain during the holidays.4

By no means is that meant to discourage you from minding your food intake and sticking to your exercise program. By all means, we encourage you to do so. (In fact, researchers

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have shown that intense exercise can counteract the effects of short-term overfeeding (like that during the holiday season.5) What the aforementioned research does suggest is that severe restriction and self-deprivation may be a recipe for disaster that’s likely to backfire, leading to social isolation, depressed mood, and binge eating/weight gain.

That said, we want to help you find the middle ground. We want you to enjoy all that the holiday season has to offer with friends, family, and food. While we can’t supply the first two, we have put together a list of some of our favorite holiday recipes, each with a healthy twist.

Eat this TWICE daily for accelerated fat loss

At the link below, we’re going to show you the #1 fat-burning meal of ALL-TIME, and how by eating this simple meal twice daily, you can shed fat faster AND easier than ever before.

Even better, you can prepare this simple fat-melting meal in less than 60 seconds.

No, it’s not too good to be true.

==> The #1 Fat-Burning Meal (Eat this 2xs a day)

Now you and your company can enjoy great-tasting food and not feel guilty or disgusted about it. In fact, there’s a good chance that your friends and family are going to want to know your secret.

Before delving in, we want to share several pointers with you that many of the folks we’ve worked with over the years have found to be tremendously helpful in managing their weight—even losing weight—during the holidays without feeling deprived of anything that the season has to offer.

• Protein. We like to refer to protein as the “fat-neutralizing nutrient” because of its effects on satiety (i.e., feelings of fullness and satisfaction), appetite, fat loss,

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metabolic rate, body composition, and carbohydrate metabolism. Making sure that you optimize your protein intake throughout the holiday season can help mitigate weight gain and reduce those hankerings for junk foods.

• Low-energy-dense foods. Low-energy-dense foods—namely vegetables and fruits—are high in water content and low in calories, allowing you to eat a higher volume of food (which fills you up) while reducing calorie intake. What’s more, vegetables and fruits are packed with important micronutrients (e.g., vitamins, minerals), fiber, and phytonutrients that bolster health, assist with weight management, reduce appetite, and enhance carbohydrate metabolism.

• Intermittent fasting (IF). One popular form of IF called Alternate-Day Fasting (ADF) may be a viable approach to mitigate weight gain during the holiday season for some folks. ADF involves alternating days of “normal” eating (i.e., no calorie restriction) with days where calories are severely restricted (e.g., 0 – 500 calories). Research has shown that ADF is a safe, tolerable, and viable approach for weight loss, and preliminary evidence suggests that it may be even more effective than traditional daily calorie restriction in certain populations.6,7 Practically speaking, one could implement ADF during the holiday season by preceding and/or succeeding a higher-calorie day (e.g., party) with a low- or zero-calorie day. It is tremendously important to note, however, that IF should only be applied when appropriate. In other words, it should not be viewed as a form of punishment, purging, etc., and it is also not suggested for folks with a history of disordered eating. Rather, IF should be viewed as a tool that can help create balance in the grand scheme of things.

• Exercise. As previously mentioned, exercise—particularly intense exercise (e.g., high-intensity interval training, circuit training, metabolic resistance training)—can mitigate weight gain during periods of overfeeding. Overall, all forms of exercise can have beneficial effects on overall health, wellbeing, and body composition.

• Mindful eating. Regardless of what you’re eating, pay attention to how you’re eating. Eat slowly and mindfully, and focus on eating until you’re satisfied—arbitrarily speaking, about 80% full. Remember, weight gain is the result of consuming more calories than you burn (i.e., positive energy balance).8 While we’ve already pointed out that dietary restraint may lead to weight gain, focusing on how you’re eating and eating slowly and mindfully can help you control food intake without having to count calories. Eat slowly, chew your food thoroughly, using smaller plates, and taking 10 – 15 minutes before getting “seconds” (to see

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if you are still “hungry”) are all strategies that you can implement.• Supplementation. There are several dietary supplements that can help

accelerate weight loss either by increasing metabolic rate or decreasing appetite. One such supplement is conjugated linoleic acid (CLA), which has been shown to significantly reduce body fat and improve body composition. In a study published in the prestigious journal Nature, researchers from the University of Wisconsin found that supplementation with CLA for a 6-month period (including the holiday season) led to significantly reduced body fat and prevented weight gain during the holiday season.9

30 second daily “trick” FLATTENS your belly

How would you like to flatten your belly in just 30 seconds a day?

Well, you CAN.

In fact, it’s almost ironic... this 30 sec trick is by far one of the most effective fat loss strategies our clients have EVER tried, and it’s also the easiest to implement.

Literally, just 30 seconds a day:

==> 30 second daily trick FLATTENS your belly

With all that being said, let’s get to those recipes!

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STUFFED PORK LOIN

As mentioned above, protein is a keystone component of a fat-burning holiday meal, but you don’t have to rely on the same boring protein sources or preparations. You can delight your taste buds and your guests with this attractive, delicious stuffed pork loin roast recipe from Steph Gaudreau.10

Ingredients:

• 4 lbs pork loin roast• 1 cup walnuts, chopped• ½ cup dried apricots, chopped (preferably no added sugar)• ½ cup tart dried cherries (preferably no added sugar)• 15 fresh sage leaves, roughly chopped• 2 tsp sea salt• 1 tsp ground black pepper

Directions:

1. Preheat oven to 375F. Line a baking sheet with foil or parchment paper.2. Prepare the pork loin roast by butterflying or cutting it in a roll fashion. For

detailed instructions on how to cut and stuff a pork loin, please see the video on All Recipes titled “How to Stuff a Pork Loin.” (Link in the References section of this report.)11

3. In a small bowl, mix the walnuts, dried apricots, dried cherries, and sage.4. With the meat laying open, sprinkle about half the salt and pepper on the inside.

Place the filling on the meat in one layer, keeping it away from the edges so it doesn’t fall out when rolled.

5. Beginning with the thinnest end toward you, roll the meat up carefully. Place the rolled edge down and the fat up. Wrap butcher’s twine around the roast every few inches so it doesn’t open during roasting.

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6. Roast the pork loin for approximately 40 – 50 minutes or until a thermometer inserted into the meat reads 145F. Allow the roast to cool for 10 minutes, then slice it into rounds with a sharp knife.

STUFFED BEEF TENDERLOIN

If you’re really looking to show off for your guests, try this stuffed beef tenderloin recipe from Vanessa Vickery.12 Your best bet is to invest in the best beef that you are able to fit into your budget, and we recommend grass-fed beef whenever possible.

In a recent systemic review and meta-analysis published in the British Journal of Nutrition, a group of researchers critically analyzed data from 67 different studies comparing the composition of organic (i.e., grass-fed, pasture-raised) and non-organic (i.e., conventional) meat products. They found that the beef from pasture-raised animals contained 47% more omega-3 fatty acids than conventional meat products.13 In addition, research also shows that grass-fed beef is one of the best dietary sources of fat-fighting fat CLA, as it contains an average of 2 to 3 times more CLA than conventional beef.14

Ingredients:

• 1 beef tenderloin roast (2 – 3 lbs), preferably grass-fed• 1 cup baby spinach• 1 red bell pepper, roasted, peeled, seeded, and sliced thinly• 16 Kalamata olives, pitted and sliced in half• 12 sun-dried tomatoes, chopped• 1/3 cup pine nuts• ½ cup crumbled feta• 1 – 2 tbsp olive oil• salt and pepper, to taste

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Directions:

1. Preheat oven to 420F.2. Cut horizontally through the center of the beef tenderloin, cutting to, but not

through the other side. Open flat like a book, cover with parchment paper or plastic wrap, and flatten with a meat tenderizer.

3. Place the ingredients on the tenderloin in the following order: baby spinach, roasted red bell pepper, sun-dried tomatoes, Kalamata olives, and pine nuts.

4. Tightly roll up beef, beginning with long side, and either pin with toothpicks or wrap with kitchen twine, making sure stuffing is secure.

5. Rub olive oil over the surface of the meat. Season with salt and pepper.6. Place on a baking sheet and bake, uncovered, for 40 – 55 minutes, depending

on how you like your meat cooked. The meat thermometer should read 140F for rare, 160F for medium, and 170F for well done.

7. Remove from the oven and let the meat rest for at least 10 minutes before slicing/serving.

ROSEMARY ROASTED TURKEY BREAST

There’s nothing like a beautifully roasted turkey for the holidays. Not only is it aesthetically pleasing and delicious (when roasted properly), roasted turkey also makes for wonderful leftovers. Try out this simple, yet delectable all-white turkey breast recipe from Primal Palate.15

Ingredients:

• 2 tbsp extra virgin olive oil• 2 tbsp fresh rosemary, freshly chopped• 7 lbs turkey breast• 2 tsp sea salt and pepper, to taste

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Directions:

1. Preheat oven to 325F.2. Drizzle olive oil over turkey breast, brush to coat.3. Separate rosemary from stems, roughly chop, and sprinkle liberally on turkey.4. Add salt and ground pepper to taste.5. Place turkey breast in a shallow roasting pan.6. Cook turkey approximately 25 minutes per pound. Turkey is done when a meat

thermometer inserted into the breast reads 170F.7. Periodically baste turkey with juices in the pan, especially toward the end of

cooking.8. Let rest for 10 minutes before carving and serving.

TURKEY CHILI

Want the deliciousness of a holiday turkey but don’t want to deal with the risk drying out the bird? Try our delicious turkey chili recipe, which tastes great on its own or topped with diced onion, jalapeño peppers, organic cheese, diced avocado, or cashew pieces.

Ingredients:

• 1 ½ lbs ground white meat turkey• 1 onion, diced• 2 stalks celery, diced• 2 carrots, diced• 4 garlic cloves, peeled and minced• 1 tablespoon olive oil • 1 can (14 ½ oz) kidney beans, rinsed and drained• 1 can (14 ½ oz) black beans, rinsed and drained• 1 can (14 ½ oz) pinto beans, rinsed and drained• 1 can (29 oz) diced tomatoes

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• 1 can (29 oz) tomato sauce• 2 tbsp ground cumin• 1 tbsp chili powder• Sea salt and black pepper, to taste (cayenne pepper or red pepper flakes can

also be added for a little more kick)

Directions:

1. In a large pot, cook and stir the onion, celery, and carrots in olive oil over medium heat until softened, about 6 minutes.

2. Add the ground turkey and garlic. Cook the turkey until it’s browned, taking care not to overcook.

3. Add the remaining ingredients and simmer for 20 – 40 minutes (or longer), stirring occasionally.

ORANGE GLAZED HAM

Like turkey, ham is a staple during the holiday season, and we think you’ll love this tasty version from PaleoLeap.16

Ingredients:

• 8 – 10 lbs ham, bone-in• 8 to 10 fresh sage leaves, minced• ¼ cup coconut oil, melted• 1 lb carrots, peeled and chopped• Sea salt and fresh ground black pepper, to taste

Ingredients for the orange glaze:

• 2 oranges, seeded and thinly sliced• 2 cups fresh-squeezed orange juice (no concentrate, no sugar added)• ½ cup honey (optional)

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• 1 cup water• ¼ tsp ground cloves• 2 cinnamon sticks• 1 cup ghee or butter, cut into chunks

Do you POOP enough?

Please excuse the somewhat personal nature of this excerpt, but the information we are about to share below is extremely important for both you and your digestive health.

You may not think that you’re constipated, but in reality, it is VERY likely that you ARE.

You see, constipation is not simply “not being able to go”, or only eliminating once a week...that’s severe constipation. The truth is, a healthy digestive system should be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If not, you are suffering from constipation, which will cause a buildup of toxins and undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health...really bad stuff. Just imagine all that rotted, disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

Directions:

1. Preheat oven to 300F.

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2. Place the ham in a roasting pan, fatty side up.3. Score the skin of the ham with a sharp knife in a diamond pattern.4. Season the meat with sea salt and black pepper to taste.5. In a small bowl, combine the coconut oil and minced sage.6. Rube the sage mixture all over the ham, making sure to get the mixture into all

the slits.7. Place the ham in the oven and bake for 2 hours.8. Heat a saucepan over medium heat.9. Add all the ingredients for the orange glaze, season to taste, and simmer for 30 –

40 minutes or until the liquid turns syrupy.10. Pour the glaze, including the fruit chunks, all over the ham and bake for another

hour, basting the ham with the juices every 30 minutes.11. Scatter the carrots around the ham and coat them with the juice. Cook the ham

for another hour (for a 4-hour total cooking time), basting again every 30 minutes.

GUACAMOLE STUFFED EGGS

Deviled eggs are yet another holiday favorite. Mayonnaise, which is a staple ingredient for deviled eggs, is not one our favorite foods, however. Instead, we prefer this version, which uses avocado instead of mayo, from PaleoLeap.17

That’s right, this recipe combines two fat-burning “super” foods in eggs and avocados. Eggs are filled with protein, healthy fats, micronutrients (e.g., B vitamins, choline), minerals, and antioxidants (e.g., lutein, zeaxanthin). We recommend opting for pasture-raised eggs whenever possible, as they are higher than conventional eggs in omega-3 fatty acids, vitamins, and antioxidants.

Avocados pack upwards of 20 essential nutrients—which are crucial to optimizing your health and stoking your fat-burning furnace—including fiber, vitamin K, folate,

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vitamin B6, vitamin C, vitamin E, pantothenic acid, potassium, riboflavin, and niacin. Avocados are rich in healthy fats (e.g., monounsaturated fats, MUFAs), including oleic acid, which has been shown to have a potent impact on appetite regulation and weight management.

Ingredients:

• 6 large eggs• 1 ripe avocado• 1 tbsp fresh lime juice• ¼ tsp onion powder• 1 tsp garlic powder• Flat leaf parsley (for garnish)• Sea salt and black pepper, to taste

Directions:

1. Place all the eggs in a saucepan filled with cold water and bring to a boil. Turn off the heat as soon as the water boils and let the eggs gently cook, covered, 10 – 12 minutes.

2. Immerse the eggs in cold water to stop the cooking.3. Peel the eggs when they are cool enough to handle.4. Cut the peeled eggs in half lengthwise. Remove the egg yolks and place 4 of

them in a bowl. (Save the extra 2 for snack, salad, etc.)5. Add the ripe avocado, lime juice, onion powder, and garlic powder and season

with salt and pepper to taste.6. Mash everything together until smooth.7. Fill each egg white with the avocado and egg yolk mixture (you can use a piping

bag if you have one to make a stylish swirl with the mixture). Top with some flat leaf parsley. You can also sprinkle with some paprika if you like.

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2 minute “cleanse” kills toxic parasites LIVING in your belly

Due to exposure to an array of common foods, beverages, and over-the-counter medicines, 9 out of 10 people’s guts have been infested with toxic, parasitic bacteria that is DESTROYING their health and making it virtually impossible for them to drop fat from their biggest problem areas...and that very likely means you.

Fortunately, there’s a quick 2 minute “cleanse” that you can perform today, almost without thinking, to correct this dangerous imbalance. Just follow the simple steps given at this link:

==> 2 minute “cleanse” kills toxic parasites LIVING in your belly

HOLIDAY STUFFING (GLUTEN- AND DAIRY-FREE)

Stuffing anyone? A staple of holiday feasts, stuffing has to be off limits, right? True, it’s best to pass on traditional stuffing, which is typically loaded with refined carbohydrates, but what if we told you we had a healthy, gluten-free recipe for you to try? We think you’ll be shocked with this recipe from Anna Sward, author of the popular blog ProteinPow.18

Ingredients:

• 2 tbsp coconut oil (or grass-fed butter)• 1 onion, chopped• 4 stalks of celery, chopped

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• ½ cup dried apricots, chopped (preferably no sugar added)• ½ cup dates, chopped (preferably no sugar added)• ½ cup dried cranberries, chopped (preferably no sugar added)• ½ cup cooked wild rice or cooked oats (or half and half)• ½ cup pecans• ½ cup walnuts• 2 eggs• 1 – 2 cups of vegetable, chicken, or beef stock (more or less if you want a

moister or drier consistency, respectively)• Splash of white wine (optional)• Sea salt and black pepper, to taste• A pinch or two of dried sage

Directions:

1. Heat a large heavy-bottomed pot and melt the coconut oil or butter. Add onion and celery and stir occasionally until they get soft and transparent.

2. Add the chopped cranberries, dates, and apricots. Once it’s all soft, add the cooked rice (or cooked oats, or both), and throw in the eggs along with enough stock (plus a splash of wine) to hold it all together. Let it cook until it gets to a firmer, drier consistency.

3. Add seasoning and nuts to finish. You can either use the stuffing for your roasted turkey, or you can serve it alongside.

BEET AND BRUSSELS SPROUT SALAD

Looking for a delicious, healthy side dish to serve alongside your savory meat dish? Look no further. This beet and Brussels sprout salad from Steph Gaudreau is awesome!19

Beets are a rich source of naturally-occurring nitrates, compounds that can increase the body’s production of nitric oxide (NO), which

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is a potent vasodilator. More simply put, nitrates help “open up” the diameter of blood vessels and increase blood flow, which means more nutrients, more energy, better focus, and better mental and physical performance. Beets are also a unique source of phytochemicals called betalains, particularly betanin and vulgaxanthin, which have both been shown to possess potent antioxidant and anti-inflammatory properties as well as provide detoxification support.20

Do THIS twice daily to burn BELLY FLAB

Exciting news to share with you today... There’s a new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate. In fact, one breakthrough study showed that those who performed this belly-burning trick just twice daily burned 400% more fat than those who didn’t. Another study published in the Journal of International Medical Research showed that those using this powerful flab-burning trick lost 20% of their body fat in just 12 weeks. And get this... the trick takes less than a minute to perform! Would you like to burn 400% more fat by using this quick, belly-busting trick just twice daily? We show you exactly how to do it here:

==> Do THIS twice daily to burn BELLY FLAB (takes less than 1 min)

Like other members of the Cruciferous vegetable family (e.g., broccoli, cauliflower, kale, cabbage), Brussels sprouts are a very good source of fiber, and they also contain powerful phytochemicals (e.g., indole-3-carbinol, sulforaphane), which promote detoxification, healthy estrogen metabolism/elimination, fat-burning (e.g., increased activity of fat-burning enzymes, decreased activity of fat-storing enzymes), healthy carbohydrate metabolism, and more.

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Ingredients:

• 1 lb bacon• 6 beets, cubed into small pieces• 1 lb Brussels sprouts (about 24 individuals sprouts), cleaned thoroughly• 4 cloves garlic, quartered• 1 tbsp dried thyme• ½ tsp sea salt• ¼ tsp black pepper• ½ cup pistachios

Directions:

1. Preheat oven to 350F.2. Arrange slices of bacon on a baking sheet lined with aluminum foil and bake for

about 20 minutes until crispy. When done, remove with tongs and set aside on a plate to cool. Reserve bacon fat for cooking the vegetables.

3. In a large roasting pan, add beets, Brussels sprouts, and garlic. Drizzle with bacon fat. Sprinkle with dried thyme, salt, and pepper. Mix thoroughly using tongs. Roast in the oven on the middle rack for about 45 minutes until everything has caramelized slightly.

4. In the meantime, toast pistachios in a small pan over medium heat on the stove top. Transfer contents of the roasting pan to a large bowl and top with pistachios. Crumble the cooled bacon and add it to the veggies. Use tongs to toss it all together.

ROASTED BEETS

Not a fan of beets? That’s because you’ve never tried this version from LIVESTRONG. We think this will change your mind about this super-healthy, underappreciated root vegetable.21

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Ingredients:

• 2 lbs beets• ¼ cup red wine vinegar• 3 tbsp extra virgin olive oil• 1 tsp fresh rosemary• Sea salt and black pepper, to taste

Directions:

1. Preheat oven to 450F.2. Remove the tops and roots of the beets and peel each one with a vegetable

peeler. Depending on the size of the beets, they can be halved, quartered, or cut into eighths.

3. Combine beets with vinegar, oil, rosemary, salt, and pepper on a rimmed baking sheet. Roast, tossing once, until the vegetables are tender, about 30 – 35 minutes.

ROASTED AND CARAMELIZED BUTTERNUT SQUASH

Looking for something a little different to impress your guests? Look no further than this surprisingly delicious roasted and caramelized butternut squash from Tessa, the domestic diva, who focuses on making family food as healthy and tasty as possible.22

Ingredients:

• 2 lbs butternut squash, cut into 1-inch cubes• 3 tbsp extra virgin olive oil (can substitute avocado oil, coconut oil, butter, ghee)• Sea salt, to taste

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• Optional add-ins: sage, minced garlic, maple syrup

Directions:

1. Preheat oven to 400F.2. Prepare squash (i.e., peel and cube). For instructions and video on how to peel

and cut a butternut squash, please see the References section.23

3. Toss your squash with the oil/fat of your choice, making sure to coat all pieces well.

4. Place on a rimmed baking sheet, sprinkle with sea salt, and place into oven.5. Bake for 30 minutes, tossing the cubes half-way through.6. When the butternut squash cubes are evenly golden and slightly chewing, they’re

ready to serve.

GREEN BEAN CASSEROLE

Another staple at holiday gatherings, traditional green bean casserole is a far cry from a vegetable dish, smothered with creamy sauces and fried “onions.” However, this recipe from Cassy Joy Garcia is both healthy and delicious.24

Ingredients:

• 1 lb fresh green beans• 8 oz mushrooms, roughly chopped• 5 large strips bacon• 1 cup yellow onion, thinly sliced• ½ cup shallots, finely chopped• 3 cloves garlic, minced• ½ cup almond meal• 1 ½ cups unsweetened almond milk• 3 tsp sea salt• 2 tsp black pepper

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• 2 tbsp extra virgin olive oil

Directions:

1. Preheat oven to 350F.2. Line baking sheet with parchment paper or aluminum foil.3. Drizzle 1 tbsp olive oil on the thinly sliced yellow onions and sprinkle with 1 tsp

sea salt.4. Massage the olive oil evenly into the onions with your hands.5. Spread the onions out on the baking sheet evenly.6. Bake for 30 minutes, removing from the oven and stirring every 10 minutes. Bake

until brown and crispy.7. Put a large pot of water and salt on high heat and bring to a boil.8. Roughly chop the bacon and add to a sauté pan on high heat.9. Lightly crisp the bacon then add the chopped shallots.10. Once the shallots are transparent, add the minced garlic.11. After a few minutes, add the mushrooms and continue to stir on medium-high

heat.12. Cut the green beans in half and add to the water when it starts to boil.13. Boil for 5 minutes then remove from water and place in a bowl.14. When the mushrooms have cooked down and have a golden color, remove the

bacon/shallot/garlic/mushroom mixture and place aside in a separate bowl.15. With the heat on medium-low, add 1 tbsp olive oil and 1 cup of almond milk to a

sauce pan and stir with a wire whisk.16. Add half the almond meal and whisk until it dissolves.17. Carefully add the rest of the almond milk and almond meal, whisking the mixture

together over a medium simmer.18. Add 2 tsp sea salt and 2 tsp black pepper.19. Whisk until the gravy thickens to the consistency of heavy cream.20. Reduce the heat and add the bacon/shallot/garlic/mushroom mixture then stir.21. Add the green beans to the sauté pan and stir.22. Pour the entire mixture into a medium-sized casserole dish.23. Cover with aluminum foil/lid and bake for 15 minutes.24. Remove the foil/lid and sprinkle with the caramelized onions evenly on top.25. Place back in the oven, uncovered, for 5 minutes.

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ROSEMARY GARLIC ROASTED POTATOES

For one reason or another, potatoes seem to get a bad rap. The fact of the matter is that they can be consumed as part of an overall healthy diet. Potatoes are a nutrient-dense food, containing a variety of different phytonutrients that have antioxidant activity, as well as 10 different vitamins and minerals, including the following:

• Vitamin B6• Copper• Potassium• Vitamin C• Manganese• Phosphorus• Niacin• Pantothenic acid

What’s more, in a study published in the European Journal of Clinical Nutrition, Dr. Susanna Holt and her team of researchers at the University of Sydney found that boiled potatoes scored highest on the satiety index (i.e., they resulted in the greatest feelings of fullness and satisfaction and least hunger), over 40% higher than any of the other 37 foods tested.25 Even more, potatoes (when cooked then cooled) contain something called resistant starch, which is a special type of carbohydrate that is not digested by the human body.26

Multiple studies have shown resistant starch increases satiety and reduces food intake both acutely and in subsequent feedings.27,28 Research has also shown that consumption of resistant starch increases fat burning, decreases fat storage, and improves insulin sensitivity.29,30 Resistant starch is also a prebiotic, a type of fiber fermented by gut bacteria that has the potential to positively impact human health.31

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For example, when gut bacteria ferment resistant starch, a byproduct is short-chain fatty acids (e.g., butyrate), which serve to fuel the immune cells that line the gut. These short-chain fatty acids can also help regulate appetite by promoting the release of key hunger suppressing hormones (e.g., glucagon-like peptide-1, Peptide YY).32

With all that said, if you’re looking for a healthy, tasty roasted potato recipe to serve at your holiday gathering, look no further than this awesome recipe from Steph Gaudreau.33

Ingredients:

• 2 lbs fingerling potatoes or miniature multi-colored potatoes• 3 tbsp fresh rosemary, chopped• 4 cloves garlic, minced• 2 – 3 tbsp extra virgin olive oil• Sea salt and pepper, to taste

Directions:

1. Steam or boil the potatoes whole until tender, about 15 minutes. (This shortens the roasting time.)

2. Preheat oven to 400F. Line a rimmed baking sheet with foil.3. Chop the rosemary and garlic.4. Slice the potatoes in half lengthwise (or quarter larger potatoes).5. Mix all the ingredients on the baking sheet and toss together.6. Roast for 20 minutes, tossing halfway through, until golden brown.

APPLE CRANBERRY SWEET POTATO BAKE

Speaking of potatoes, here’s another delicious recipe from Steph Gaudreau that combines sweet potatoes with apples and cranberries.34

Sweet potatoes are a very good source

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of several vitamins and minerals including several B vitamins, which are essential for producing energy, increasing feelings of wellbeing, and stoking the metabolism:

• Vitamin A• Vitamin C• Manganese• Copper• Pantothenic acid• Vitamin B1, B2, B3, B6• Biotin• Potassium• Phosphorus

What’s more, sweet potatoes are a good source of fiber, with about 4 grams per medium sweet potato. Simply put, fiber is a nutrition all-star. Dietary fiber promotes a healthy digestive tract, regularity, improves carbohydrate management (e.g., slowed gastric emptying), promotes satiety, reduces calorie intake, and enhances weight loss.35,36

Like regular and sweet potatoes, apples rank very highly on the satiety index. In addition to being a very good source of fiber, apples also include several powerful fat-fighting phytonutrients:

• Quercetin has been shown to inhibit digestive enzymes like alpha-amylase and alpha-glucosidase, which are responsible for breaking down carbohydrates into absorbable sugars. Quercetin has been shown to be effective at reducing blood sugar after a meal.37

• The polyphenols, phenolic acids, and tannins in apples have been shown to reduce the absorption of carbohydrates in the small intestine.38

• Apple polyphenols have also been shown to enhance insulin sensitivity and efficiency, promoting the uptake of carbohydrates into muscle cells to be stored as energy.39

• Polyphenols like those in apples can also improve the balance of gut bacteria.40

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Ingredients:

• 6 small sweet potatoes, peeled and diced• 2 apples, diced• ½ cup fresh cranberries• 2 tbsp coconut oil, butter, or ghee• 1 – 2 tsp cinnamon• Pinch of sea salt

Directions:

1. Preheat oven to 375F. Grease the inside of a large baking dish with coconut oil, butter, or ghee.

2. Peel the sweet potatoes. Dice the sweet potatoes and apples into uniform pieces (1/2” dice).

3. Place half the chopped sweet potatoes and apples into the baking dish. Sprinkle with ¼ cup cranberries, half the cinnamon, and a pinch of sea salt.

4. Repeat with the remaining sweet potatoes, apples, cranberries, cinnamon, and salt.

5. Dot the top with small pieces of coconut oil, butter, or ghee.6. Bake covered with aluminum foil for 1 hour or until the potatoes and apples have

softened.

CRANBERRY SAUCE

Cranberry sauce is another holiday staple. However, most people serve recipes that are loaded with added sugar, or worse yet, serve their cranberries from a jar. The mighty cranberry is loaded with powerful antioxidants so we want to make room for this nutritional powerhouse, and this recipe from LIVESTRONG fits the bill perfectly.41

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Just like other dark-colored berries, cranberries are a rich source of phytonutrients (e.g., flavonols, anthocyanins) and organic acids.42 Anthocyanins like those in cranberries have been shown to possess potent fat-burning (i.e, anti-obesity) effects, and they have also been shown to improve insulin sensitivity and carbohydrate metabolism.

Ingredients:

• 12 oz cranberries• 1 cup fresh-squeezed orange juice (no sugar added, no concentrates)• ¼ cup honey (optional)• 1 tsp ginger, minced• 1 tsp orange zest, minced

Directions:

1. Mince the ginger and orange zest. 2. Boil the orange juice, ginger, and orange zest on high heat.3. Once the liquid is boiling, add the cranberries. Reduce the heat to medium and

cook uncovered for 7 – 10 minutes, stirring occasionally until the cranberries have burst.

4. Remove from heat and add the honey. Stir and set aside to cool.5. Once the cranberry sauce reaches room temperature, cover and refrigerate.

PEANUT BUTTER CHOCOLATE CHRISTMAS TREES

I bet you thought that desserts were “off limits” this holiday season. Guess again? We’ve got a whole lineup of tasty, healthy recipes for you starting with this one, which combines the awesomeness of peanut butter and chocolate in the form of Christmas trees to boot, from Anna Sward.18

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Ingredients:

• ½ cup cocoa powder• ¼ cup BioTrust Low Carb Milk Chocolate• ¼ cup coconut flour• ¼ cup organic quinoa flour• 1 tbsp stevia• 1 tsp baking soda• 3 large cooked beets, mashed• ½ cup liquid egg whites• ½ cup milk• Peanut or other nut butter

Directions:

1. Preheat oven to 320F.2. Blend all dry ingredients together in a large bowl.3. In a smaller bowl, blend all the moist ingredients (i.e., beets, egg whites, milk).4. Add the wet ingredients to the dry ingredients and mix. 5. Pour into a greased baking dish.6. Bake for 25 – 35 minutes or until the cake cooks through. Don’t overcook.7. Using a medium tree-shaped cookie cutter, cut out an even number of trees. (Of

course, you can simply cut into squares, like brownies, if you prefer.)8. Spread a little peanut or nut butter on the top of a tree and plop a second tree on

top for a “tree sandwich.”9. For optional garnish, sprinkle some MCT powder on top of the trees for “snow.”

MCTs pack some serious nutritional punch. They boost metabolism, enhance fat burning, help control appetite, and even improve cognitive function.

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CHOCOLATE PEANUT BUTTER PROTEIN CUPS

Can you tell that we’re big fans of chocolate and peanut butter? Here’s another delicious recipe from Anna Sward combining these two tantalizing flavors into a healthy, protein-packed dessert.18

Ingredients:

• 6 squares of dark chocolate (85% cocoa) – about 60 grams

• ½ cup BioTrust Low Carb Chocolate Peanut Butter (or any flavor of BioTrust Low Carb that you prefer)

• 1 tbsp peanut butter• 2 tbsp coconut flour• ¼ cup almond milk

Directions:

1. Melt your chocolate either in a double boiler or in a small, non-metal bowl, using low power, in the microwave.

2. While the chocolate melts, make the filling of your peanut butter cups by mixing the rest of the ingredients together until you get a thick batter.

3. When the chocolate has melted, divide half of it between 6 muffin cups. Then, add a dollop of the filling on top and cover them with the rest of the melted chocolate.

4. Put the cups in the freezer for an hour or so, and then unmold them.

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CRUSTLESS PECAN PIE

We’re not going to lie; it’s hard to make a pecan pie completely. However, this recipe from LIVESTRONG is a step in the right direction, omitting the crust and corn syrup.43

Ingredients:

• 1 cup organic pure maple syrup (Grade A)• ½ cup maple sugar (or coconut sugar)• 2 tbsp butter• 3 eggs, beaten• 1 tsp vanilla extract• ¼ tsp sea salt• 1 ¼ cup pecan halves

Directions:

1. Preheat oven to 400F and adjust rack to lower-middle position.2. Heat maple syrup over medium heat in a medium saucepan. Simmer about 10 –

15 minutes.3. While syrup is simmering, place maple sugar and butter in a medium mixing

bowl. 4. When syrup reaches 225F, pour syrup over sugar/butter mixture. Let mixture sit

for 1 minute, then whisk together.5. Whisk in eggs, vanilla, and sea salt.6. Pour mixture into greased pie pan and top with pecans.7. Bake for 15 minutes. Reduce heat to 350F and bake for an additional 15 minutes.

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PUMPKIN PIE

If pecan pie isn’t your thing, how about pumpkin pie? Now you’re talking! Delight your taste buds and those of your guests with this gluten-free recipe from Wellness Mama.44

Ingredients:

For Crust:• 1 cup almond flour• 3 tbsp coconut oil• 1 egg• ½ tsp cinnamon

For Filling:• 1 (15-ounce) can of pumpkin (nothing added)• 3 eggs• ¼ cup honey or organic pure maple syrup• 1 tbsp pumpkin pie spice• 1 tsp vanilla extract• Coconut milk to thin (no more than about 1/3 cup)

Directions:

1. Preheat oven to 325F.2. Grease pie pan with extra coconut oil. Mix crust ingredients by hand in a

medium-sized bowl.3. Press crust into bottom and sides of pie pan and put in the oven while making the

filling.4. In a medium-sized bowl (you can use the same one you used for the crust),

combine the filling ingredients except for the coconut milk. Mix using an immersion blender. If you don’t have one, you can mix using a regular blender or food processor. (A hand-mixer will not work as well.) It should be smooth and

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spreadable but not so running that it’s pourable. Add coconut milk, if needed, to thin slightly.

5. After 10 – 15 minutes, remove the crust as it barely starts to brown.6. Pour the filling over the crust and return to the oven for about an hour or until the

center is no longer jiggly. 7. Top with coconut cream or whipped heavy cream and some chopped pecans.

COCONUT MILK HOT CHOCOLATE

There’s nothing like hot chocolate on a cold fall or winter evening, and this recipe from PaleoLeap combines the healthy fats from coconut with the antioxidants from dark chocolate.45

The healthy fats in coconut oil (e.g., medium chain triglycerides, MCTs) are easily burned for energy and are far less likely to be stored as fat.46 What’s more, MCTs have been shown to boost the metabolism, increase fat-burning, suppress appetite, enhance weight loss, and improve brain health and focus. Even more, coconut oil may help boost the immune system, support detoxification, possess anti-aging properties, promote cardiovascular health, and possess powerful antimicrobial properties.

Meanwhile, in addition to health-promoting polyphenols, dark chocolate (rich in cocoa) also contains a compound called theobromine, which increases fat burning, reduces fat storage, and suppresses the appetite.

Ingredients:

• 1 can (13.5 oz) full-fat coconut milk• 1 ½ oz dark chocolate (85% cocoa or higher), finely chopped• ¼ tsp vanilla extract

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Directions:

1. Heat the coconut milk in a saucepan over medium heat until hot, but not boiling.2. Add the chocolate and vanilla extract, stir until fully melted.3. Serve hot.

HAPPY HOLIDAYS!

We hope that you, your family, and your friends enjoy these healthy fat-burning recipes this holiday season. We wish you and yours a joyous holiday season, and all the best in health, happiness, and prosperity in the New Year!

Do THIS before eating carbs (every time)

At the link below, we’re going to show you our #1 carb-fighting trick that you can use each and every time you eat carbs. This simple carb-fighting “ritual” is clinically proven to: *Lower your blood sugar*Increase insulin sensitivity*Decrease fat storage*Increase fat burning Even better, you can perform it in just a few seconds...and it WORKS like gangbusters.

==> Do THIS before eating carbs (every time)

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