The Blog

Can The Plan Stop Working??

Just had a GREAT post from a Planner on Facebook who lost 33 pounds, but after all of those months, her cholesterol went up. Why is that? Remember heightened cholesterol is your body’s premier line of defense when it senses inflammation. So….wait…. how is it that you can have inflammation on The Plan?? So here’s what I told her, and hi Lisa, so good to hear you are still Planning!

“Your story reminds me of a wonderful Planner. She lost 50 pounds on TP and I told her to make sure to retest from day 3 in roughly 4-5 months. She ignored me of course (hey it’s a lot of work, lol), and a year later her cholesterol went up 60 points. She had never had high cholesterol!!! How could this happen?

She observed rule #1- following thyroid menu.  Great. Now, she wasn’t perfect (hey, who is? but EIGHTY percent of the time she was AMAZING and totally Planning). So what gives?

 I asked her,” Hey chica, did you retest your foods? Remember I said you had a good amount of weight to lose and that would change your chemistry and nutritional needs. So my dear, did you redo days 3-20?. She said, ” No, bcs I wasn’t gaining weight!”

You see, she was at her lowest weight in her adult life, so she figured everything was ok, and ignored what I always say, ‘Rotate or React” and “Retest your friendlies” so I MADE her, lol, restart from day 3. Sure enough 3 foods she was SURE were her friendliest foods were causing inflammation. She lost ANOTHER 8 pounds (getting to early high school weight), cholesterol dropped COMPLETELY back to normal, and she learned a darn good message! 

Your chemistry is always in flux, and your body always tells you (God bless this wonderful machine ), what you need. When something doesn’t work, it slows repair (affecting health) and causes weight gain. It makes you sick. It prematurely ages you. Your body talks to you EVERY SINGLE DAY, saying, “I love you, please don’t eat this. It’s bad for us.” The Plan will give you the tools to ALWAYS know why something isn’t working.

p.s. you need to retest every 50 pounds and twice in the first year of Planning. After that? I generally see nutritional needs change every 2-4 years, but periods of stress, hormonal changes etc can speed this up. My friendly foods? A few of my “besties” seem to change ever 2 years, but that’s ok. Because I get new foods! I CANNOT BELIEVE sashimi is back in. I just tested LAST night and I felt GREAT and my body LOVED it!! I’m at my optimal summer weight and I’m killing it in sports.  I’m so excited!!! That means we can order in once a week for the WHOLE fam? DANG, have never had that luxury…

 

Yours in health,

Lyn-Genet

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Fish Oils- Dangerous For Your Health?

In my book, The Plan, I discussed the studies which indicated that up to 90% of all fish oils on the shelves were in some state of rancidity. It’s well known that rancid oils produce free radicals which causes inflammation. Chronic low grade inflammation is the cause of premature weight gain, disease and weight gain. I also discuss in The Plan Cookbook, about the fragility of omega 3 and how when it’s exposed to high heat, it too will cause inflammation.

This is why cooked salmon can be 85% reactive, where salmon sashimi is roughly 10% reactive. New research shows how devastating the effects of ingesting rancid fish oil may be.

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“Nearly 30 percent of newborn pups born to pregnant rats fed highly oxidized  fish oil died within two days after birth a new study by researchers at the Liggins Institute at the University of Auckland in New Zealand finds. Mothers given this fish oil also had a higher incidence of insulin resistance at weaning compared with those given unoxidized supplements or water. The research is published in the American Journal of Physiology — Regulatory, Integrative and Comparative Physiology.

According to a summary of the research, “Omega-3 fatty acids are known to be chemically fragile or ‘unstable,’ and can easily break down when exposed to natural conditions such as light, heat and oxygen.” In a previous study, the research team found 83 percent of fish oil supplements sold in New Zealand to be oxidized beyond internationally recommended levels. This is in line with other studies that have found highly oxidated fish oil supplements in North America, South Africa and Europe.

“Once we discovered so many supplements were oxidized, we decided to focus on the health effects of oxidized fish oil during and after pregnancy,” research fellow Dr. Ben Albert, from the Liggins Institute at the University of Auckland said in the release. “We were surprised by the death rate,” said study lead Professor Wayne Cutfield, also from the Liggins Institute. “We’d expected some negative health effects on the rat offspring, but we didn’t expect them to die.”

Science Daily- July 22,2016

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.

How Lisa Overcame Chronic Fatigue, Fibromyalgia and Lost 50 Pounds!

“Since I was about 15 years old, nothing has annoyed me more than being told that if I just exercised more and ate a little less I would lose weight and have more energy. (That’s what I like to call No-Sh**-Sherlock Advice — obvious, but completely unhelpful.)
 
I was diagnosed with Fibromyalgia, Epstein Barr and Chronic Fatigue in my early 20’s. At times just getting out of bed and showering were miraculous feats of athleticism. Gosh, even sleeping could be exhausting. But, yes, you are probably right that I would feel much better if I would just stop being so lazy and go out and run 5K. Silly me.
And I was always the big girl. Usually the largest of all my friends with a wardrobe full of practical clothes that fit rather than wearing the cute and sassy clothes I really wanted to wear.
If there was a weight loss diet out there that gave me more energy and caused the weight to fall off — sign me up. I’ve not stopped experimenting with a way to eat that made me feel better since I was 15. I’ve done the 4 food groups, and protein diets, and weight watchers, and raw food, and brown rice diets, and candida diets, and allergy and elimination diets…Some of them dropped a few pounds temporarily, but none of them ever really eased the fatigue or pain.
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And so it felt like a vicious cycle of health and weight struggles because I was obviously just too lazy to do what it took to have energy and be pain-free.
 
Until now…
After spending the last 4 months playing detective with this amazing process developed by nutritionist Lyn-Genet Recitas that lets you easily pinpoint the foods that create chronic inflammation in your system — I am 50 lbs lighter, 7 sizes smaller…and pain free…eating cheese, and dark chocolate and — wait for it — potato chips.
LB_After Side
Take That!
It didn’t require exercising more or eating less. (In fact, I exercise less and eat more.)
 
It required understanding my own chemistry and getting to the bottom of what foods stress my system out and create inflammation — which showed up for me as depression, pain, fatigue and extra weight.
 
And mine is only one of thousands of stories of people who have changed their health and their life with this technique — arthritis, sinusitis, diabetes, psoriasis and eczema, high blood pressure, cholesterol…etc.”
You can read the New York Times Bestseller The Plan or email info@lyngenet.com for more info on how to change your health and your weight!

Chronic Fatigue- The Leaky Gut Connection

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Chronic fatigue is linked to leaky gut syndrome according to a study published this month in the journal Microbiome, with Cornell University researchers. Leaky gut syndrome can be healed by identifying and removing inflammatory foods. If additional help is needed, then going on a protocol of gut healing supplements and herbs. If you know of someone suffering this please share this article with them and some basic info.
 
When I work with my clients that have leaky gut/auto-immune diseases, I always start them off with a protocol of MSM and a good probiotic. They may also need additional herbs such as berberine, wormwood, black walnut, grapefruit seed extract to name a few. There’s a great formulation on my website called GI Microb-X 6 , which contains these ingredients. But just know that many people have been able to put their chronic fatigue into full remission, with JUST using The Plan and the MSM/probiotic protocol.
 
Here’s some information from June 30th 2016 Washington Post.
 
“Chronic fatigue syndrome, perhaps more than any other disease, has a bad rap. It makes you debilitatingly tired from normal tasks but no amount of rest can help. There’s no blood test or other easily read biomarkers, so many doctors are reluctant to diagnose the condition no matter how bad things get.
 
Scientists have finally shed some light on the condition, finding that your gut bacteria and inflammatory agents in the blood may have something to do with it.
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Through DNA sequencing, researchers found the stool samples in the patients with the condition had less diversity in bacteria present in the gut and that there were fewer that were anti-inflammatory. The blood samples were also distinct: There were markers of inflammation that the researchers theorized may be due to a “leaky gut from intestinal problems that allow bacteria to enter the blood.”
To read the article in full you can click here. 
 
If you need help or more information about chronic fatigue, leaky gut, or auto-immune disorders, please email info@lyngenet.com.

Is Your Probiotic Making Your Digestion Worse?

All too often I have clients come to me with digestion that just isn’t healing and sadly, all too often, it can be because of their  probiotics. Many of these ingredients will worse conditions such as constipation and leaky gut. Below are some of the ingredients you should approach with great caution.

  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.
The two probiotics I find to work best for most people are:

Renew Life- 30 billion cells
or
Designs for Health Probiotic Synergy (you can order at www.lyngenet.com)

I also find that you can use anti-yeast suppositories  to greatly speed up getting yeast back in control when used in conjunction with oral probiotics. Yeast Gard is a brand that works great for my clients and you can find it in stores like Walgreens or order online.

 

Tips For Perfect Zucchini Noodles

Zucchini pasta is not only inexpensive dish to make thanks, to being so copious in summer, it’s also an incredible source of potassium  at 500 mg per zucchini. The secret to make good zucchini pasta is to let it dehydrate so it’s not mushy ( no need to use dehydrator- just plain old air works) for at 12 hours. I like to spiralize in the am and keep them in my sunroom which is cool. I add fresh herbs,a dash of garlic powder and sea salt garlic powder. Dinnertime comes around and it’s already ‘al dente’ and you just saute for 3 minutes in evoo. Do note that raw zucchini can hamper digestion for some folks, so make sure it is fully cooked.

 

zucchini pasta

Another trick is to make a BIG batch of zucchini pasta as it really benefits from drying out and can easily last in the frig in a tupperware container for a week. I make a big batch on Monday and have some on Thursday, Saturday and Monday! This makes your summer dinners, oh so easy!

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Reducing Food Sensitivities

FIFTEEN years. It’s been fifteen years since I have been able to eat my beloved egg yolks. And you poor folks have had to listen to me kvetch about it. But I knew in my gut, that no matter how much I missed eggs, it wasn’t the time to test them. You see, while I had fond memories of many eggy delights, if I actually thought of eating an egg that minute a huge wave of nausea would overwhelm me.

What did eggs do to me? Not pretty things. Immediate stuffed nose, followed by a headache, distended belly, a pound weight gain and often a headache or even a migraine! So when you have symptoms like that, it’s a no brainer. Lose the eggs.

Last week I thought about testing eggs, specifically the yolks, my true love…no nausea. Hmmmmmm….But I waited. I was not looking forward to feeling ill. But yesterday Bill and I went to a cute little organic chain here, Le Pain Quotidien. Great breads, organic eggs….soft poached. I knew this was my chance. So I jumped on it, I ordered two eggs, and even though they came with bread (bread and eggs is a REALLY tough test to pass), I went for it. Cracking open the egg, I scooped out that gorgeous orange yolk. I closed my eyes and ate it. I waited for the stomach pain. None. Bill was watching me with eyes wide open. We barely breathed for two minutes. I slathered my bread with loads of butter and had the second egg, dipping the bread in the yolk. Sheer heaven. No symptoms, I felt great! Sure enough on today’s weigh in there was no reactive response, no histamine related weight gain.

I’m going to proceed cautiously and just have eggs for dinner once a week. It’s funny, it was like a really bad break up and now that we’re friends again, I’m going to take baby steps in our relationship. But it’s always nice to know, that the foods you love, may be reactive for awhile, like wheat was for me and is now FINE. But they can, and will come back ,if you listen to your body and let it heal.

EggsGrilledBreadHome

To learn more about food, inflammation and how to find the foods that work for your chemistry, read The Plan, The New York Times bestseller or visit www.lyngenet.com.

 

How Stress Can Change Your Workout Routine

I have a client starting The Metabolism Plan (TMP), and she was asking me about what kind of workout she should do. TMP helps you find the type of exercise, intensity, duration you should use when working out. But I didn’t have a straight answer, because there’s never “right” or “wrong” when it comes to exercise. Just finding out what works for YOU. So I told her my exercise story.

In my 30s I was a workout fanatic, running 50 miles a week and working out pretty much daily. At 40 I had my son and decreased exercise a bit, but worked out whenever I could find the time. A few years years ago, when I was 48 or so, I was having a LOT of stress, I found I couldn’t work out with heavy weights like kettlebells anymore. And it seemed like ALL of my go-tos for exercise weren’t working anymore! I couldn’t work out on Saturday and Sunday without being up .6. My body had TOTALLY started to HATE running (even 2-3 miles!).

So I did what I always do when my body talks, I listened. I found my pace with exercise, which at that time meant using light weights and body weighted exercises. Totally switching my routine, I maintained my weight and my body comp.

Fast forward 2 years. Stress decreased (thank God!) and now I am able to go back to heavier weights, and I found out something else (thanks to my lazy as all heck son Brayden). He was one of the slower runners in class and it was making him sad. So I said to him , “Maybe you aren’t a distance runner, maybe you’re a sprinter!” So we started sprinting together and he’s FAST (11 yrs old) . Brayden found out that while he didn’t LOVE sprinting, he liked it much better than jogging . As for me?  I found that my body LOVED sprinting . And  now that stress is down I can exercise on Saturdays and Sundays with no weight gain.

So the moral of the story is…. your body, and what works for you for exercise (and food) will change. But when you use The Plan (and TMP) to help you when things just aren’t working anymore, you will always be paid off with best health, best weight, and best body comp!

ps this is a picture with me with my kettlebells, they are back!

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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