Simple Steps to Making the Ultimate Fat-Burning Salad

If you're like us, you love eating a LOT of food. One of the best ways to OVEREAT while on a diet is by enjoying huge, delicious salads regularly.

Here's our 7-Step, Fool-Proof Method for building the ultimate fat-burning salad each and every time:

1. Get a huge bowl (no... bigger)

2. Fill it with salad greens (spinach, romaine, spring mix, etc)

3. Add other veggies (carrots, cucumbers, tomatoes, celery, eggplant, onions, peppers, etc)

4. Optional - add a healthy carb source (berries, apples, chickpeas, quinoa, etc)

5. Add a protein source (chicken, beef, pork, lamb, etc)

6. Optional - Add a healthy fat source (organic eggs, organic cheese, avocado, etc)

7. Use a homemade dressing w/ vinegar, olive oil & seasonings

It's a simple as that! In fact, it's EXTREMELY EASY to make a huge salad (one that you probably couldn't even finish) that comes in at less than 400 calories... and when you understand how it make it the right way, with delicious foods like those listed above, you'll never feel deprived and you'll learn to fall in love with eating loads of satisfying food while blasting that unwanted belly bulge at the same time!

4 Belly-Blasting Carbs

While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don't have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for belly-blasting carbs that'll leave you full and satisfied, while helping you toward your fat loss goals to boot!

#4 - Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

I enjoy fresh berries for dessert several times a week and it's an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of greek yogurt... Mmm :)

#3 - Sprouted Grain Bread

Sprouted grain breads, like Ezekial 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don't give up the bread, just choose the right kind!

#2 - Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

#1 - Beans, Lentils, and other Legumes

Beans and Lentils, part of the "legume" family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on.

Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I'd highly recommend you'd do the same!

Protein Bars.....

 

Let’s face it, with how busy we all are, eating healthy is often the least convenient option. In fact, it can be downright overwhelming, and having to worry about finding access to healthy, high-protein food–especially while out and about–just adds one more challenge to your already overloaded plate.

No wonder why the fast food drive-through line is often wrapped around the building at lunchtime…

When it comes to filling your belly on the go, convenience is king!

Unfortunately, the price of the typical convenient meal  is an ever-expanding waistline, increased medical bills, shorter life-spans, and a declined state of energy and health across the board. Not exactly the result you’re looking to achieve, I’m sure!

To solve this problem, other nutrition companies have tried to alleviate the “convenient nutrition” dilemma through the creation of high-protein snack and meal replacement bars, bringing to light several other BIGGER problems.

First, most protein bars are nothing more than glorified candy bars.

While positioned as “healthy,” these fat loss–and health-derailing nightmares are full of simple sugars, damaged and denatured fats, dirt-cheap and unhealthy protein, and a slew of artificial colors, sweeteners, and preservatives.

Just take a look at the labels on these supposed “health bars” and you’ll likely see scary ingredients like fractionated palm kernel oil, high oleic safflower oil, corn syrup, corn starch, high fructose corn syrup, sugar, brown sugar, fructose, maltodextrin and dextrose (carbohydrates whose glycemic index is even higher than sugar!), canola oil, partially hydrogenated oils (also known as trans fats), sucralose and aspartame (which are chemical, artificial sweeteners), and the list goes on and on.

In reality, these “obesity additives” are some of the worst things you can put in your body if your goal is to achieve a flat belly and improve your health. Not only can they wreak havoc on your blood sugar, hormones, and cardiovascular risk factors, but they can outright STOP fat loss dead in its tracks, leaving you wondering why, despite all your efforts to eat healthy, your body fat stores just won’t seem to budge.

And by the way, don't fall victim to the "net carb" scam where manufacturers don't count sugar alcohols like maltitol and glycerol as part of the carb count to make their bars appear low-carb or carb-friendly. What these unethical companies don’t tell you, however, is that the glycemic index of maltitol is right up there with table sugar and the caloric value of glycerol (also known as glycerine) is even higher than sugar!

Knowing this, you may be wondering why a so-called “nutrition” company would ever resort to putting these types of ingredients in their bars, and the answer is simple: These cheap ingredients drive up their profits at the expense of your health, your waistline, and your results!

This brings us to another very important point to consider when choosing a protein bar: protein quality.

You see, the #1 protein source used in protein bars is soy protein, one of the cheapest protein sources in the world.

Do you think that’s a coincidence? Us either. Unfortunately, soy protein contains phytoestrogens that act like estrogen in the body and have been linked to numerous health problems, including decreased thyroid output in women1,2,3 and decreased testosterone levels in men.

This is really bad news, because less thyroid hormone means less calorie burning and more fat storage for you.

Beyond that, gelatin and collagen (made from ground-up cow hooves) have worked their way in to the protein blends of some of the most popular protein bars—some as the primary protein source! While technically a protein, gelatin lacks the full spectrum of essential amino acids and is an even lower quality source of protein than soy. And who wants to eat ground-up cow hooves anyway? Yuck!Boy, it’s starting to look like that fast food drive through line may actually be a BETTER option for your health and waistline than reaching for one of these health-derailing, waist-expanding protein bars.

Tasty Fat Loss Recipes For You

Recipe 1: Asian Turkey Burger

Makes 3 Servings (3 Burgers)

Ingredients:

• 1 pound ground turkey
• ¼ cup minced onion
• 3 tablespoons chopped fresh parsley
• 2 tablespoons Worcestershire sauce
• 2 tablespoons minced green bell pepper
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1 tablespoon grated fresh ginger
• Salt and pepper
• 2 cloves garlic, crushed

Directions

1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well
combined.
3. Divide into three equal portions and form into burgers about
¾ inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked
through.

Nutritional Facts (per serving):

Calories: 184
Protein: 33g
Carbohydrates: 4g
Fat: 4g

And here's another one...

Recipe 2: Roasted Bell Pepper Stuffed With Quinoa

Ingredients:

• 4 Bell Peppers
• ½ Cup Cooked Quinoa
• 1 tbsp. Olive Oil
• ½ Red Onion, chopped
• 1 Cup Mushrooms, sliced
• 1 Cup Carrots, grated
• 1 Cup Baby Spinach
• 1 tbsp. Dried Parsley
• ½ tsp. Ground Cinnamon
• ¼ tsp. Ground Cumin
• Salt and Pepper, to taste

Directions:

1. Preheat oven to 350 F.
2. Cut the top of the peppers and discard membrane and seeds. Reserved
the top for later.
3. In a large skillet, heat oil over medium-high heat.
Add onion and mushrooms and cook for 4 to 5 minutes, stirring occasionally.
4. Add carrots, spinach and parsley. Let spinach wilt then stir in cinnamon,
cumin and cooked quinoa. Toss gently to combine.
5. Add salt, pepper and cook 1 to 2 minutes more. Set aside to let filling cool
until warm.
6. Divide quinoa mixture evenly among the 4 bell peppers.
Top each pepper with its reserved top then arranges them upright in a
glass-baking dish.
7. Cover snugly with foil and bake for about 1 hour, checking halfway through,
until peppers are tender and juicy.
8. Transfer to plate and serve.

 Nutritional Facts:

(Per serving)
Calories: 122
Protein: 3.4
Carbs: 17.3
Fat: 4.4