High Protein Diet- Friend Or Foe?

I find that for people who follow an omnivore diet, daily menus high in vegetarian sources of protein with small to moderate amounts of animal protein eaten once a day do best when it comes to weight loss, improved thyroid health and decreased inflammation.
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Chronic low grade inflammation not only leads to diseases like digestive disorders, cancer, heart disease and Type 2 diabetes, but also obesity and premature aging. Of course the trick is to find the proteins and foods that work for YOUR chemistry! It’s chemistry, not calories that will get you to your best health and best weight. Your body always wants to heal, when you give it the right foods it will.
 
Forbes 10.12.2016-
 
A few years ago, a study found that high protein diets were linked to the risk of mortality, both from cancer and from diabetes. But when the researchers looked at the source of the protein, things changed: It seemed to be only meat and dairy that were linked to the risks—vegetable protein was not. It will be interesting to see whether protein type also makes a difference in diabetes risk.
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“We found that women who lost weight eating a high-protein diet didn’t experience any improvements in insulin sensitivity,” said study author Bettina Mittendorfer in a news release. “However, women who lost weight while eating less protein were significantly more sensitive to insulin at the conclusion of the study. That’s important because in many overweight and obese people, insulin does not effectively control blood-sugar levels, and eventually the result is type 2 diabetes.”
 
The underlying reasons for the connection aren’t exactly clear, but Mittendorfer tells me, “Based on our data, the link appears to be oxidative stress. But we have not worked out the exact mechanisms yet.” To read the article in full, you can click here.
Now what’s interesting about this is that exercising too intensely can also cause excess oxidative stress, thereby greatly increasing your chances for serious disease and weight gain. The Metabolism Plan can help you find YOUR balance with exercise and food, and all it takes is 30 days.
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Recipes for July 4th Weekend- Plan Friendly

Traditional diets – the diets that you’re used to, like no-carb, unlimited protein, low fat, or calorie counting– don’t work  because there is no universal one size fits all solution when it comes to weight loss. These diets really hold the belief that they are promoting healthy foods. That’s a major problem because there’s no such thing as universally “healthy” foods especially over the age of 35.

When you eat a food that doesn’t work for your body it triggers an inflammatory response. This response affects your weight, your health and hastens the aging process. The Plan works by taking those foods out of the equation. When you’re no longer eating those foods, you lower chronic low-grade inflammation, and everything falls into place. Your weight, your health and your mood all balance like you always knew it could.

Ironically, some of the most reactive foods are considered to be some of the top diet foods. They include:

  • Turkey
  • Oatmeal
  • Greek yogurt
  • Black beans
  • Salmon
  • Asparagus
  • Cauliflower

I know you’re probably having a tough time believing that foods like oatmeal and salmon can make anyone fat. But here’s the reality. Each person is chemically unique.  Certain foods may work for a large population but when combined with your individual chemistry, they can be toxic.  This does not mean these foods I just listed are bad for you — there is no good, there is no bad. Instead, certain foods work with – your body’s chemistry and others don’t.

The beauty of the recipes that you’ll find listed here is that they are UNIVERSALLY low inflammatory AND normalize thyroid function. Why is that so important? Well, it just so happens that when your thyroid is functional your metabolism is at PEAK strength. So can those buffalo chicken nuggets, lamb burgers, and crabcake sliders make you LOSE weight? Yes, and most importantly, it will lower inflammation meaning a healthier happier you!

 

Plan Recipes

Easy Summer Dinners and Fun Side Dishes

Who said food couldn’t be healthy, fun AND easy to make? That’s a hallmark of The Plan. Best of all, every ingredient is the least inflammatory and thyroid friendly. That mean you are boosting your metabolism with these delicious dishes!

 

Gluten Free Buffalo Chicken Nuggets

Can you say kid and family friendly? Super easy to whip up and great at bbqs, these buffalo nuggets hit the spot.

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pound boneless chicken cut into 2″ pieces

3/4 cup panko or gluten free panko

1/2 tsp onion powder

1/2 tsp garlic powder

4 tbsp avocado oil

1/4 cup sriracha

1/8th cup rice vinegar

1 teaspoon avocado oil for pan

Directions

Preheat oven to 400°

Use 1 tsp avocado oil for baking sheet

In a medium bowl combine panko, onion powder, garlic powder, salt and shake to blend.

Combine avocado oil, sriracha and vinegar

Dip chicken pieces into sriracha mix and coat thoroughly.

Then dredge chicken into panko mix and coat thoroughly on both sides.

Place chicken pieces on baking sheet and bake in oven for 20 minutes.

Raise oven to broil for crispy chicken and broil for 2-3 minutes.

Serve with lemony goat cheese dressing

Lemony Goat Cheese Dressing

A great calcium rich dressing for your vegetable crudité, salads and this also work wonderfully for burgers and chicken

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4 oz goat cheese
1 cup coconut milk (canned)
1 tbsp chives
1/2 tsp black pepper
1/2 tsp lemon juice
1 tsp organic lemon zest

Directions

Put all ingredients  except lemon zest, in food processor or blender and mix thoroughly. Remove from food processor and put in a bowl. Add lemon zest and mix.

Crab Cakes

Wow, do I love what crab does for your metabolism (happy thyroid) , and what could be more delicious and seemingly decadent than crabcakes. Have I ever said how much I love when decadent foods make you lose weight and feel 100%?

The Lyn-Genet Plan

4 eggs
⅓ cup grated carrot
3 scallions, finely chopped
2 Tbsp lime juice, 2 limes juiced
¼ tsp sea salt
¼ tsp celery seed
½ tsp pepper
½ tsp cayenne pepper or smoked chipotle powder
1½ pounds lump crabmeat, cleaned and drained, and picked through to remove shells
¾ cup panko or gluten free panko
4 Tbsp extra-virgin olive oil, divided
½ cup Rouille or mayo, to top
2 tbsp chopped fresh dill, to top

Directions
In a medium-size mixing bowl, stir the eggs, carrot, scallions, lime juice, and spices together. Add the crab meat and stir gently with a fork. Slowly add the panko to the mix. Form into 10-12 patties, or crab cakes.
In a large skillet, add 2 Tbsp oil and 5-6 crab cakes to the pan. Cook over medium heat until browned, about 4–5 minutes per side. Add 2 tbsp evo to pan. Repeat until all crab cakes are cooked. Serve with avocado mayo, or mayo at room temp- garnish with dill

Greek Lamb Burgers with Goat Cheese Schmear

Lamb burgers, how do I love thee? Easier to digest than beef, lamb burgers are a Plan favorite! Craving a pickle? Try a healthier low sodium alternative like thinly sliced cucumbers marinated in rice vinegar for 20 minutes!

 lam burger

1.5 lbs ground lamb
4 cloves crushed garlic
1 T cumin
1 T coriander
1 lemon
1 cup mint, chopped
4-6 oz goat cheese (softened)
optional: dash of cayenne
himalayan sea salt
freshly ground black pepper
To adorn: sliced red onion, arugula/greens, thinly sliced cucumber, tomato, black olives.

Directions

Fire up the grill.
Finely chop a bunch of fresh mint and zest a lemon on top of it. Divide.
Add half the mint mixture to the lamb, and add the crushed garlic, coriander, cumin, 1/2 tsp. sea salt, and pepper. Mix and form in to 4-6 patties.

Throw patties on the grill.

Mix the remaining mint and lemon zest with the goat cheese, a squirt of lemon juice (from the lemon) and a dash of sea salt. Add fresh pepper to taste.

To serve, add a schmear of the goat spread. To adorn: sliced red onion, arugula/greens, thinly sliced cucumber, tomato, black olives.

Zucchini Chips

Zucchini season is coming upon us, so here’s a great recipe for some zucchini chips! Zucchini is loaded with potassium and this recipe can be made gluten free.

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Zucchini season is coming upon us, so here’s a great recipe for some zucchini chips!

Zucchini season is coming upon us, so here’s a great recipe for some zucchini chips!

1 lb zucchini (roughly 2 medium large), sliced in 1/4 inch rounds

1 tbsp avocado oil, plus more for greasing baking sheet

1/4 cup finely grated goat gouda or manchego

1/4 cup panko (or gluten free panko)

1 tsp herbes de provence or italian herb blend

fresh black pepper

Directions

Preheat oven to 450

In a medium bowl, toss the zucchini with the oil. In a medium bowl combine the cheese, panko, herbs, and pepper. Dip zucchini into panko , both sides, pressing down to mix (this way you won’t have to use eggs).

Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Serve piping hot!

 

Guacamole Onion Rings

 So…onions are healthy. And avocados are healthy. So guacamole onion rings must be super duper healthy!! Well, actually, yes they can be! Get ready to make this a regular on your menu! Like most of our recipes, it’s easy to make this one gluten free.

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3 avocados
Juice of 1 lime or 2 tbsp juice
1 tomato, diced and drained of excess water
2 cloves garlic, minced
1/4 tsp sea salt

½ tsp cumin

¼ tsp cayenne

¼ tsp cinnamon
2 small-medium yellow onions
2 eggs, beaten
2 cups panko bread crumbs (or gluten free panko)
Avocado oil for frying

Optional lime for spritzing

Directions:
In a medium mixing bowl, mash avocados with the juice of one lime. Mix in chopped tomato, and spices

Cut onion into 1/2-inch slices. Place wax paper on a baking tray and separate the onion rounds and fill with appx 1 tsp of guacamole. Place tray in freezer for an hour.

Put the beaten eggs in one bowl, and the panko in the other. Remove the frozen onions from the freezer. Gently dredge the onion in the gg and then in the panko. Repeat this step for extra crispy onion rings (highly recommended).

In a large skillet fill the base with avocado oil and medium high het. Fry the onion rings until browned. When brown place on a plate with paper towels to drain excess oil. Repeat until done. Optional, spritz with lime juice.

Inflammation and Antidepressants

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Research in the UK states high levels of inflammation interfere with the efficacy of antidepressants. When inflammation is cut the antidepressants work better. This is most likely one of several reasons why anti-depressants can be cut on The Plan. The Plan reduces inflammation, you need lower doses and your medications work more effectively!

Those who tested positive for inflammation need more aggressive therapy from the outset. The research is published in the International Journal of Neuropsychopharmacology. Two markers of inflammation were discovered a compound called macrophage migration inhibitory factor (MIF) and another called interleukin-1beta. Patients who had high levels of these markers did not respond well to traditional antidepressants. There is now research to see if administering anti-inflammatory drugs in conjunction with the antidepressants may work better at treating depression.

But there can be a simpler answer.  Rather than taking more drugs to make drugs work more effectively, simply reduce inflammation, boost serotonin and thyroid function by doing The Plan.

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Tell those you love to find out more about The Plan- visit www.lyngenet.com

Zucchini Pasta – Fresh Peas, Goat Brie and Truffle Oil

Easy summer gluten free recipe. Zucchini pasta with shiitake, peas, arugula, fresh basil and goat brie with truffle oil.

1 cup shiitake mushrooms finely diced

1 cup peas

2 tbsp extra virgin olive oil

4 cups zucchini pasta

3 ounces goat brie

1/4 cup chopped arugula

1/4 cup chopped basil

2 tbsp truffle oil

Saute the shiitake for 3-4 minutes over a low heat in 1 tbsp evoo until the mushroom jus starts to release, then add peas and saute until tender.

pasta 1

Remove from pan and add more evo and the zucchini pasta, saute until tender- 4 minutes or so and then add the goat brie.

pasta 2

Remove from pan and add to a bowl. Toss with chopped arugula and basil, Drizzle with truffle oil. Heaven!

pasta 4