Exercising At Night Can Slow Your Metabolism

Here is a picture of what your cortisol levels should look like through the day. You have a natural peak that gets you up in the morning revved and ready to meet your day. You can see that it starts to really slow down by the time we hit 5 pm. This is our natural time to decompress from our busy life, relax, have a glass of wine or tea before dinner and then a nice nourishing dinner with friends and family.
 
When ones goes against this natural flow one can raise cortisol levels and one’s body perceives this as danger. Heightened levels of cortisol enact long term fat storage, skew hormones and attack thyroid function . As your thyroid is the master gland of metabolic function, anything that interferes with its function has long term ramifications on on your health and ability to lose weight.
If you find that your body is not responding optimally to your exercise choices you may want to rethink your after work gym visits and try to get to bed earlier and do an earlier morning exercise!
Your friend in health,
Lyn-Genet

Find the Foods & Exercise That Boost Your Metabolism

We have always been taught that calories mattered. That if you exercised you would lose weight, and if you exercise more you would lose more weight. But in fact, neither “fact” is true. It’s all about your metabolism and what foods work for your chemistry.
 
When you exercise too intensely for YOUR body, you slow your metabolism, which means that not only do you slow weight loss, but you affect EVERY metabolic and cellular function that is essential for your best health.
 
For some people over-exercise could be the 10,000 steps they are aiming for daily, for other’s their crossfit classes or running marathons. We are all different. Some of us have the genetics to be athletes, but most of us do not.
 
Counting calories? Never works. Healthy foods like strawberries, quinoa,  yogurt and turkey can cause inflammation which skews everything from your hormones, to yeast upticks and thyroid dysfunction. Chronic low grade inflammation causes obesity, premature gain and even diseases like cancer, type 2 diabetes, heart disease and auto-immune diseases.
 
You are working too hard to not know EXACTLY what works for YOUR body. Because if you follow the precept of cutting calories, if you exercise too intensely for YOUR body, you will SLOW your metabolism. That’s what happened to the contestants on the Biggest Loser. But it’s not just them. I see it every day, every year with thousands of our clients. Stop the madness and find out what works for YOU. That’s The Metabolism Plan.
 
“The Biggest Losers did what it took to be winners. They cut their grapefruits in half and separated their whites from their yolks. They spent more time at the gym than most of us spend at the office. Some of them shed an entire pound of fat each day, and on average, they lost 128 pounds each over the course of the 30-week reality show.
 
And then they gained much of it back. According to a devastating new study published in the journal Obesity and written up in a widely shared article by the New York Times last week, only one of the 14 Biggest Loser contestants studied weighs less today than when the competition wrapped. Four of them are now heavier than before they went on the show.
 
The culprit appears to be the contestants’ metabolisms, which slowed down dramatically as they lost weight. Now, they must eat hundreds of calories less each day than people of a comparable size, just to maintain their new svelte sizes. Failing that, they regress back to their “set points,” as some obesity researchers call the body’s preferred weight. The study suggests the bodies of obese people work against them, making it harder to get in shape even for those who really need to.”
To read the article in full click here.
You can pre-order The Metabolism Plan now to receive your book on January 17th!
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Your friend in health,
Lyn-Genet Recitas
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MSM- The Wonder Supplement for Sinus, Digestive, Lung and Esophageal Health

What do we use MSM for at The Plan?

Acid Reflux
• Healthy collagen synthesis for skin, hair and nails
• Wrinkles
Asthma‬
Arthritis‬
Inflammation (especially of mucous membranes)
Candida‬- yeast overgrowth
Leaky Gut‬
Migraines‬
Liver‬ detoxification and choline production

 

MSM helps to alleviate the symptoms of a large number of allergies including food allergies, contact allergies, inhalation allergies, etc. The major anti-allergic property of MSM is caused by its ability to bind to the mucosa and present a natural blocking interface between hosts and allergens. MSM also works to alleviate allergies through detoxification and elimination of free radicals, and improvement of cell permeability. A direct correlation between concentration of MSM used and resistance to allergens has been established and several authors have noted that MSM works as a histamine inhibitor at least as well as the traditional antihistamines, without the negative side effects.

Undigested food and toxins are deterred from entering the blood stream through thus reducing one of the most common causes of allergies and auto-immune diseases. Given time, MSM will start to repair the damage causing the gut to leak. MSM improves the permeability and the absorption capabilities of the cells in your intestinal tract, it can improve your body’s ability to absorb nutrients from food. Sulfur compounds work with B-vitamins to augment the muscle tone of your stomach and intestines, and this helps to move food along more efficiently. Since an increase of MSM levels can stabilize your ph balance, it helps to normalize stomach function and prevent overproduction of stomach acids. This also alleviates heartburn and stomach ulcers.

When administered orally, MSM is effective in ameliorating the bodies stress response and appears to augment immunological competence through a natural vitamin like moderating or normalizing activity for various body functions and is noted for its exceptionally non-toxic nature for both children and adults, including geriatric patients.

Preventing Breast Cancer
Research in animal studies has shown that oral MSM supplementation can protect against the onset of breast cancer. In both breast and colon cancer studies, MSM significantly prolonged the time of appearance of both tumors and cancers.

Sulfur also aids carbohydrate metabolism, which is significant for hypoglycemics and diabetics. Sulfur is an important component of insulin, the protein hormone secreted by the pancreas. Low levels of sulfur in the diet can result in low insulin production. It is possible that a diet rich in sulfur could increase the body’s ability to produce insulin to a point where insulin injections could be reduced.

WebMD notes there appear to be no interaction between MSM and medications herbs, supplements or food.

Q: What are The Plan’s recommendations for allergies?
A:
• MSM- 3,000 mg works for up to 180 lb, 4,000 mg over 180 lbs, for 6 weeks, 1-2 times per year
• Quercetin can be a nice addition to MSM
• Make sure to shower at the end of the day to wash off pollen
• Steaming your face with sage can help to clear sinuses and is antifungal, antimicrobial, and antibacterial
• Taking probiotics can help with immune support
• Don’t sleep with windows open

If you are doing The Plan test less frequently as heightened levels of histamine can mean you are primed for weight gain. Get your allergies under control first! Allergies may mean hormonal fluctuations feel worse, make sure to eat your friendly foods at this time!

Q: What happens when I take MSM?
A: The sulfur in MSM helps take certain chemicals and make them water solu¬ble. This allows them to then be excreted by the kidneys. Some of the sulfur is used to make cysteine, which is then used to make glutathione. Glutathione rids the body of toxic metals, protects cells from oxidation, and does other health promoting activities. 7 MSM also goes to any injured cells and reduce inflam¬mation, increase the flow of nutrients to the site and promote tissue repair. It may also help prevent scarring. If you have allergies it can help control your histamine response. MSM has also been found to support energy levels.

Q: If I am allergic to sulfa drugs, will I be allergic to MSM?
A: It is very rare to be allergic to nutritional sulfur. Most people allergic to sulfa drugs tolerate MSM very well. However, if you are concerned about a possible sensitivity to sulfur, start with a small amount of MSM and build up your intake slowly under the guidance of your health care practitioner. Taking 100 mcg of molybdenum along with MSM also helps you metabolize MSM more effectively.

Q: When I started taking MSM I got a headache. Can MSM be to blame?
A: This is not common, but can occur. First of all, the sulfur in MSM increases detoxification, the body’s process of removing cellular and metabolic waste. This “spring cleaning” initiated by MSM is a health enhancing process, but if you start to release toxins too quickly, this could cause a headache. The solution? Stop your MSM for a few days, and begin to take it again in reduced doses so your body can cleanse itself more slowly. This will allow you to detoxify without headaches.

Q: How does MSM relieve inflammation?
A: MSM increases the effectiveness of the body’s natural anti-inflammatory hormone cortisol. MSM also inhibits the proliferation of fibroblasts.8 Excessive amounts of fibroblasts are produced in the swelling process and lead to scar tissue. MSM also binds to fluid in swollen tissue and aids in its removal.

Q: How can MSM help with allergies and/or respiratory problems?
A: MSM blocks histamine receptors. It acts like a bodyguard outside the cell membrane, deciding how much histamine will be allowed in to cause inflammation, swelling and fluid build-up.

Q: MSM gave me a rash. Should I stop taking it?
A: The MSM is probably helping you to rid excess copper and/or toxic metals such as mercury. Both of these metals can cause a skin rash. You do not need to stop taking the MSM. It would be helpful to add Vitamin C to help the process along and minimize symptoms. You could also reduce the dosage of MSM and detoxify at a slower pace.

To order MSM you can click HERE.

Your friend in health,
Lyn-Genet ~ Executive Director, The Plan
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Exercise SMARTER To Boost Your Metabolism

Did you know that when you exercise too intensely for YOUR body you will GAIN weight and SLOW your metabolism? Yes, it’s true! So it’s time to chat about how this occurs so it doesn’t happen to YOU.
 
When you exercise too intensely for your body, you raise cortisol levels and that spells trouble. Here’s what happens when cortisol is raised too high: heightened levels of cortisol INCREASES fat storage AND skews your hormones. This causes weak adrenal function, slows your thyroid and increases insulin output. Exercise can do that? Yes, and this is not a good formula for being your healthiest!
cortisol
Here’s an overview:
Over-training has been shown to decrease blood levels of l-glutamine, dopamine and 5-HTP which affects mood, energy and the body’s ability to repair. Exercising too intensely for your body affects your hypothalamus and pituitary glands. Impaired thyroid function means your metabolism is compromised. Studies have directly shown how exercising too intensely depletes t3 levels. Plain, simple, accepted fact.
 
The increase in cortisol depletes progesterone or testosterone levels creating estrogen dominance; another reason for weight gain and thyroid dysfunction. Exercising for more than half an hour has been shown to increase hunger thus often offsetting the metabolic boost and calorie burning activity, creating a calorie surplus- not a deficit.
 
In addition, as we age the body’s ability to withstand oxidative stress diminishes. Periods of constantly elevated heart rate with no decrease seems to cause the most damage. Not allowing for adequate periods of rest after oxidative stress heightens inflammation. Inflammation means you are gaining weight and getting sick. We are constantly told faster, harder, more intense, push, push, push and what we are pushing ourselves to is an early grave.
 
Now, that being said, some people are genetically programmed to be athletes. But most of us aren’t. Our ability to repair from too much exercise decreases as we age. The exercise that may have worked for you in our 20s is now perceived as stress by your body AND your body can’t keep up with repair. No matter how you slice it, our bodies are adapted to survive. When you spend way too long on the treadmill or at the Cross fit class your body will react by slowing down your metabolism bcs your body wants to survive longer .It does that by decreasing T3 levels to preserve energy and slow metabolism.
 
Then there is the flip side, you don’t exercise because you think you need to spend an hour 5 days a week in a gym. You too, are slowing thyroid function and of course not getting the wonderful benefits of exercise like cardiovascular health, bone density and nice boosts of serotonin. Exercise is FUN, it really is, you just need to find the exercise that works for you!
 
Did you know that in my early 30s I was a crazy runner? 50 miles a week, every single week, for years. I loved it. Really and truly. Then I started to really build my practice, so I only started to run in the spring. And my body was so happy! I’d lose my winter fat, pounds would drop, I would feel so invigorated and happy.
 
Then…the last couple of years, running started to seem like a chore. And I wasn’t dropping body fat. And I wasn’t losing my winter weight. So I decided to test it. There was no way, running was the problem, right? It was my go to for 20 +years. Well guess who totally, and absolutely, failed running? Yup, me. Using the testing protocols I can teach you, you will be able to figure out what your body loves. And what’s fun. My go to now? Weights, yoga and plyometrics. 
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You can use The Plan protocols to help you find your balance. If you would like to enroll to work with me or one of my staff, you can email info@lyngenet.com AND receive a signed copy of my new book The Metabolism Plan when it’s released (mention TMP when you sign up)!
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Remember, the key is always listening to your body, it’s always telling you everything you need to know! For me, my new balance is exercising 1-1.5 hours a week (and my body fat and weight is the same at 50 as it was in my 30s when I was exercising like a maniac! ).
Your friend in health,
Lyn-Genet Recitas
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Cook For The Week In Under An Hour!

Fall is here and we are all gearing up for the holidays. But with what is possibly the best time of year can also bring an unexpected present… the dreaded holiday muffin top . Too many parties, too much take out, dinner out in restaurant all add up. But it’s easy to bypass this weight gain trap with a little home cooking . I’m here  to help you enjoy this incredible time of year without worrying about your scale. Instead let’s have you concentrate on enjoying this marvelous life you have created.

Eating, and especially dinner should be fun, not a dreaded chore. Finding the time to cook, play and spend time with friends and family is possible if you plan it ahead . I’m sure you have heard the magic words before, do it in advance. But here’s something more concrete. I’m going to tell you exactly how I do it. Here’s your secret look into a nutritionist’s kitchen routine.

My magic weapon is to make it fun and have an an all out party.

  1. It’s No Mystery, Dinners Have A Few Basic Ingredients

The rest is bells and whistles. No matter what style of cooking you love, whether it’s Paleo or classic French, all meals break down into simple components: proteins, cooked vegetable, salads and perhaps carbs. The best way to approach cooking for the week is to be prepared and keep the menu simple and delicious and know what works for you and your family.

  1. Work Out Your Menu For The Week Based On What Everyone Eats

You can easily work out dishes for your vegetarian daughter and your gluten free best friend. All you need is a well stocked pantry and make everyone happy with simple personal touches whether it’s adding sriracha to one person’s dish or a quick rice pilaf or pasta.

  1. Shopping The Day Before is Key

I do a big shop on Saturday and see what is seasonal, fresh and on sale. I also make sure to pick up a lovely bottle of wine and flowers for my Sunday night cook fest. Here’s an example of what I would buy:

  • A whole chicken which will make 4-6 servings and a chicken breast for each additional 2-3 servings per person.
  • Buy ground meat of choice, I adore ground lamb, but beef or pork works too!
  • Grab some eggs and keep them for a mid week easy dinner frittata.
  • Buy chickpeas or beans of choice for a vegetarian night.
  • Chop veggies for the week. I highly recommend glass containers with a seal, it keeps vegetables fresh, or breathable Tupperware which allows you to adjust the venting for each vegetable for maximum freshness. Because I lightly steam all of the vegetables Sunday night, it’s easy to saute, roast or steam as needed!

4. Make It Fun and Make It Easy

If you’re not having fun cooking then we need to change this pronto! My secret is telling everyone that Sunday nights is the one night I don’t want anyone helping out! As soon as the sun sets I have my playlist on Spotify blaring, pour myself a hearty glass of wine and start the party. You can make the dinners for Sunday through Friday on Sunday night, Friday and Saturday you use the leftovers for have a great Mexican and Thai night.

Here’s a sample week for you:

On Sunday Night try this recipe for Chicken Parmesan,  served with a side of pasta or gluten free “zoodles”

You can also roast a whole chicken and vegetables right in the skillet.

roast-chickren

Make it a meatless Monday Night with a warm, hearty Chana Masala and use the leftovers for lunch.

chana

Tuesday change the pace with Burgers &  Avocado Fries with Sweet and Sour Dipping Sauce.

The Lyn-Genet Plan

Wed night is a quick and easy gluten free night with a Leek and Mushroom Frittata.

leek-frittata

Thursday-mix it up and make it spicy with a Sweet and Sour Chicken stir fry !

sweet-and-sour-chicken

Friday, you made it through the week! Celebrate with Taco Night!

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Saturday I bet you still have some vegetables left and chicken, perfect for making Chicken Pad Thai.

chicken-pad-thai

5. Helpful Hint

Sometimes you just don’t want to cook, and you shouldn’t have to! Be flexible

The quickest way to make cooking a chore is to make yourself feel like you have to channel your inner Martha Stewart and grow all of your own vegetables and raise livestock. Give yourself a break when you need to, pick up a rotisserie chicken or order in some plain steamed Chinese food and add some sauces you love. Remember this isn’t about being perfect, it’s about having fun and bonding with those you love. The payoff? Your best weight, health and sanity!

 

Your friend in health,

Lyn-Genet Recitas

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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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Rotate or React- The Plan

Rotate or React. Shelly asked how often should we be retesting and how often should to rotate foods. Remember that rotating foods that work for your chemistry is the best way to keep losing weight, be at your healthiest and not build up food sensitivities which cause inflammation. Great questions, so here you go!

Wheat is best every other day and frankly so is every food once you get enough in your arsenal. So if you have kale, broccoli, sunflower seeds, chicken and pizza on Monday, don’t have them again until Wednesday.

Here’s the optimal rotation of proteins if you pass them:

chicken 3x a week- every other day
lamb – 3x a week- every other day
eggs- 3 x a week every other day
beans- 3x a week- do not have more than once daily
duck breast- 2-3x a week every other day
fish and seafood – 2 x a week 3 days apart
pork- 1-2 x a week
turkey-1-2x a week
steak- 1x a week
buffalo- high reactive
veal- VERY high reactive

Make sure to test once a year and for every 50 pounds lost. You don’t have to restart from The Cleanse, you can start at day 3 and have it as a regular day, so coffee and wine is fine!

What happens if you failed a food? Does that means you should never eat it again? Retesting depends on how much weight you gained. If you gained less than .5 lbs, then I would suggest retesting in 6-12 months. If you gain a pound or more, definitely wait a year to retest. And don’t give up! Remember, I lost eggs, they were my mortal enemy, and now they are back! Brayden couldn’t eat any wheat and he took a year break. Now he has wheat every other day!

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Is Hidden Yeast Overgrowth Slowing Your Weight Loss?

One of the things that can mysteriously and frustratingly prevent us from losing weight is a systemic yeast problem. Most people think of yeast as being vaginal, but everyone has yeast. Yes, men too. You could have never had an apparent yeast infection in your life and still have yeast overgrowth.

We have a very delicate balance in our gut between friendly flora and yeast. Yeast colonies can rapidly multiply and overtake our friendly flora in response to diet, hormones, or environmental factors. People who eat a lot of sugar may be more prone to yeast overgrowth . But really ANYONE who eats reactive foods, foods that cause an inflammatory response, will kick up yeast. You may also note that in times of stress you are more prone to having a flare-up.

Taking antibiotics disturbs your intestinal flora; this is the reason people recommend eating yogurt when you take antibiotics (which really doesn’t help that much for systemic yeast – especially if you are reactive to yogurt!). Other factors that might contribute to yeast overgrowth are hormonal changes, birth control pills, steroids, and exposure to radiation such as radiation therapy.

Regardless of what causes it, a yeast overgrowth can create digestive disturbances like bloating, gas, and constipation, headache, sinus problems, brain fog, depression, and fatigue. Even worse yeast, left unchecked, can cause disorders like leaky gut and disrupt your immune system. Candida can also set off volatile emotional issues . You know all those symptoms usually associated with PMS, like feeling irrational, severe mood swings, and anger? Those can often be a result of systemic yeast, which can flare during times of hormonal shifts.

When yeast organisms take over your intestinal flora, they produce acidic toxins, which slow down weight loss and affect your immune system. If you are having a yeast flare-up while testing, it will affect your data. To make matters worse? The more yeast you have, the more foods you may be reactive to!

candida

If you are doing The Plan to identify your inflammatory foods, I want you to have as accurate data as possible. It would be frustrating to put in all this effort on your 20 days and not have the payoff, so we want to determine if there’s an issue before we get started.

 

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The best way to counteract a yeast overgrowth is through a course of high-quality probiotics and removing any foods that cause a reactive response (inflammation). Probiotics are living organisms that are similar to the beneficial bacteria in your stomach that help restore the correct balance in your system. You can use the brands recommended on The Plan website – www.LynGenet.com. I find most people respond to probiotic treatment within a few days. If you are are female and believe that yeast is systemic in your system, you may also want to try a vaginal suppository. I have found that many women do wonderfully with Yeast Gard which you can find in many drugstores or online. A 7 day protocol in conjunction with an oral probiotic is wonderful!

 

probioticsyeast-gard

 

Please do avoid probiotics with the following:

  1. I find that probiotics which contain FOS ( Fructooligosaccharides, is reactive to approximately 80% of the population I work with.  FOS is used as an sweetener and it has a sugar level of somewhere between 30 and 50 percent of sugar syrups. Conventional research is quite mixed on FOS as it can increase the growth of unwanted bacteria in the GI tract. It could also serve as food for less desirable strains of bacteria. In addition, FOS feeds E. coli and many Clostridium species, which will disrupt your population of gut-friendly bacteria. There is also a concern that some kinds of yeast are able to use inulin/FOS for fuel, thereby leading to overactive yeast production in the body.
  2.  Xylitol can cause nausea, gas, bloating and diarrhea and or constipation. Remember whenever you impair digestion you not only cause weight gain, but create an inflammatory response which can affect your immune system and serotonin production.
  3.  Dairy, Soy and Gluten- If you have sensitivities/allergies, please make sure that your probiotics do not contain these ingredients.

Also what is confusing to some people is that it’s not the number of cells in your probiotic that are important, but the strains and how many they are. You can research which strains work best for what ails you. I find that it’s best to rotate your probiotics so you can restore gut function with as many beneficial strains as possible.

Your friend in health,

Lyn-Genet Recitas

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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.

Stress Is Slowing Your Metabolism & Making You Sick

It is not your imagination. Yes, you are gaining weight despite eating what works for you and yes, you can blame stress for your expanding waistline. But the effects of stress don’t end there. Feel like you’re running on fumes? That’s stress. Depressed, raging hormones, snapping at co-workers and your kids? That’s stress too. Worse–premature aging and chronic illness, are all by-products of the S word. A never ending list of to-do’s, job pressures, family stressors, exercising too intensely and constant exposure to technology are some of the reasons why we feel like there’s never enough time and are 10 steps behind.

Why does stress affect us so much? And more importantly, what can you do about it? Stress, in and of itself is not necessarily bad. In fact, we need the stress response to fight infections and keep us safe. A stress response can also mean excitement too– think of a first date, or the thrill of a job promotion. The issue with stress is when it doesn’t go away and becomes chronic. When the periods of stress are too high and you don’t have enough of a relaxation response your body goes haywire.

In my practice, I always look at thyroid hormones and two hormones that I like to call your “base hormones” Dhea and Pregnenolone . Low levels of Dhea and Pregnenolone are signs that your adrenal system is under great stress. Pregnenolone is produced in our adrenals and is the base hormone from which nearly all other steroid hormones are made, including Cortisol, Dhea, Progesterone, Testosterone, and Estrogen. When someone deals with chronic stress on a regular basis more of the Pregnenolone is used to feed production of Cortisol. As Cortisol levels rise it reduces the production of Dhea, which is known as the fountain of youth. Ok, now this is starting to sound bad, right? Dhea is used to make all of your sex hormones like estrogen and testosterone and it is critical for fat burning and lean muscle mass as well as immune system balance.

Ideally when the stress is gone, Pregnenolone, Cortisol and Dhea levels should go back to normal. However, when the stress is prolonged, and occurs for too long a period the body sometimes does not recover and bring these hormones back to normal levels even when stress levels are lower. Instead your body remains in crisis mode with high cortisol and low DHEA output. If this continues for long enough your body will get to the point where even cortisol levels will drop because your other hormones have become so depleted. This is known as adrenal burnout.

 

adrenal

Adrenal dysfunction can also cause autoimmune issues to flare because stress weakens and dysregulates digestion. The most common side effect of chronic stress is the development of a leaky gut type syndrome where large proteins and antigens pass through the intestinal barrier. These proteins and antigens trigger an immune response and is strongly implicated in triggering auto-immune disorders as a result. This also means that the food sensitivities you have will heighten and you will start to put on more weight in reaction to these reactive foods. More and more foods become inflammatory over time which results in an inability to lose weight. This syndrome also causes digestive disorders like IBS, chronic constipation and Crohn’s disease. These affects on digestion all heighten the levels of chronic inflammation which also means premature aging and heightened risk for diseases like type 2 diabetes, heart disease and even cancer.

Adrenal stress and the inflammation it causes can also lead to thyroid hormone resistance by making your cells less able to “accept” the thyroid hormones stimulation. This means that even if your thyroid numbers read in a “normal range” and even if you’re taking thyroid medications, your body may be resistant to the thyroid stimulation which is essential for optimal metabolism, mood sex drive and energy levels. Since the thyroid is essential for every metabolic and cellular function this will further worsen weight gain.
How do you know if you are having adrenal issues? Simple bloodwork can help you determine your stress levels and we can put you on a regimen to restore you back to optimal weight, health and mood. To book a consultation you can email Info@LynGenet.com.