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:
- Greek yogurt
- Black beans
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!
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.
1 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
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
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
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.
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%?
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
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!
1.5 lbs ground lamb
4 cloves crushed garlic
1 T cumin
1 T coriander
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.
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 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.
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
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.
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
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.
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.
Tell those you love to find out more about The Plan- visit www.lyngenet.com
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.
Remove from pan and add more evo and the zucchini pasta, saute until tender- 4 minutes or so and then add the goat brie.
Remove from pan and add to a bowl. Toss with chopped arugula and basil, Drizzle with truffle oil. Heaven!