Steak Burritos - 4 servings
Active Time: 30 min | Total Time: 45 min (plus 24 hour marinade)

1. Marinade: Put all marinade ingredients in a blender, blend until smooth, and pour over beef slices. Cover and keep in refrigerator overnight.
2. Cook rice per directions. When there is 10 minutes left of cooking time, add salsa and water to rice and simmer for 5 minutes. Stir in beans and simmer uncovered until rice is tender and most of the liquid is absorbed, about 5 minutes more.
3. Meanwhile, heat oil in a large skillet over medium-high heat. Add steak slices and cook, stirring occasionally, until browned and cooked through, 3 to 5 minutes.
4. To assemble, divide the steak among the tortillas and top with equal amounts of cheese, guacamole, cilantro and the rice mixture. Roll each tortilla into a burrito.

Per serving: 471 calories; 16g fat; 49g carbohydrates; 0g added sugars; 31g protein

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How Fit Is Your Fat?

This week, Byron explains how to lose that last 5-10 pounds of fat!
Watch The Leptin Diet® Video Tip of the Week from Byron >

Peanut Butter Cup - 1 serving

French Presses
Get rid of under arm flab by adding French Presses to your workout routine.

1. Lie flat on bench, floor or a mat. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
- Women: use 3-5lbs to start; Men: use 7-10lbs to start
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position and repeat.

Fresh Caprese Quinoa Salad

1. In a medium sized pan, bring 1C filtered water to a boil and then add 1/2 C quinoa. Reduce heat and simmer on low until all of the water is absorbed. Should be done in about 15 minutes.
2. Cool the cooked quinoa in the refrigerator for at least an hour.
3. Slice grape tomatoes in half (long way) and cut the ball of fresh mozzarella into bite size pieces. Mix together. Then, toss in the chopped basil and cooked quinoa. Next, drizzle on the olive oil and season with a little salt and pepper to taste. You can serve this cool or at room temperature.

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Are you on a "see-food" diet?

Do you see food and eat it? Learn how to reset your full signal.
Watch Byron's Leptin Diet® Tip of the Week >

Related Articles:
The Addictive Nature of Compulsive Eating
High Protein Breakfast Dampens Hunger Drive Later in the Day
Get Rid of Your Cravings to Help Make Healthier Fat

Vanilla Vacation - 1 serving

Ankle Touches
Build lower abdominal muscles fast with ankle touches.

1. Lie on floor with knees bent and hands at your side with head in a neutral position.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3. Return to start position.

Continue for duration of 30 seconds, 60 seconds or longer.
Repeat 3-4 sets.

The Leptin Diet® Community Forum

Join the Leptin Diet® Community Forum and meet like-minded individuals! Studies show that you are more likely to reach your weight loss goals and maintain them if you stay active in a support group. Take advantage of this free resource where you can ask questions, chat with others, learn and share. Wellness Resources Leptin Diet Coaches are also active in the forum and will answer your questions and provide you with tips for success!

We invite you to start today: Create your personal profile, introduce yourself and make new friends!

Cranberry-Walnut Chicken Salad
4-6 servings

1. Toss together all ingredients in a large bowl until combined well.
2. Serve over chopped Romaine lettuce, or with toasted pocketless pita wedges.

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Do you feel in sync?

Tired in the morning? Sleeping well? Discover how to get in sync for healthy weight loss. Watch The Leptin Diet® Video Tip of the Week >

Related Articles:
> Quercetin: A Rising Star for Nerves, Immunity, and Metabolism
> Blood Sugar Hormone Adiponectin is Linked to Your Circadian Clock
> Maximizing DHA Intake Supports Weight Loss

Chocolate Avocado Smoothie - 1 serving

Step-up Exercise
Tone both your thighs and calves while improving cardiovascular fitness and burning fat with the step-up exercise.

1. Stand with dumbbells at arms length by side (no weight for beginners).
2. With one leg, step up onto a bench or a step that are 16 to 18 inches high, making sure to stand tall on the bench with each step. Step down to complete rep and continue to step up with the same leg until the set is completed.
3. Be sure to make complete contact between the entire sole of the foot and the platform. Never stay on your toes while your leg is up on the box.

Perform sets of 1-2 minutes up to 15 sets.

Watch The Leptin Diet® Video Tip of the Week >

Sea Salt & Lime Grilled Fish Tacos
8 servings

1. Preheat grill to medium-high heat.

2. Combine lime juice, cilantro, oil and halibut in large zip top bag; marinate in refrigerator for 20 minutes.

3. For creamy salsa verde, combine salsa and mayonnaise in mini food processor or blender. Add jalepeno (optional). Puree until smooth.

4. Remove fish from marinade, season with 1/2 teaspoon sea salt, and place on hot grill. Grill fish for 6 minutes on each side and remove. Let rest several minutes then flake fish with fork.

5. Place lime halves on grill, flesh side down, along with tortillas for 1 minute or until limes are grill marked and one side of tortillas are toasted. Remove and bend tortillas, toasted side out, into taco-shape.

6. Fill each tortilla with 1/4 cup slaw and 2 slices avocado. Divide fish evenly among tacos and drizzle each with 1 tablespoon sauce. Sprinkle with remaining sea salt and serve with grilled lime half.

Nutrition info per serving: Calories 431, Protein 27g, Carbohydrate 41g, Fiber 7.8g, Fat 22g

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Boost Thyroid & Metabolism

The healthy function of your thyroid system is a top-level health priority, as sluggish thyroid is now shown to make any other health problem more challenging. Many individuals have symptoms of slow metabolism, including low body temperature, fatigue, weight gain, difficulty losing weight and keeping it off, constipation, poor mood, heavy head, dry skin, and energy problems in the afternoon. A lack of proper nutrition for your thyroid system is a huge metabolic problem.  Read more >

Video:  Watch Byron's Tip on Thyroid & Metabolism

Quiz:  Sluggish Thyroid Function? Take the Thyroid Quiz
Health Topic:   Top Supplements for Thyroid and Metabolism

Vanilla Jitterbug - 1 serving

Half Boat Pose

1. Start by sitting on the floor and extending your legs and arms.
2. Lean back; keep your legs straight and arms extended in front of you.
3. Hold this balanced position maintaining proper positioning for the desired time limit.
4. Rest and repeat for the desired repetitions.
5. Track time records as you'll quickly increase time. Initial goals should be 20, 30 or 60 seconds depending on core strength.

Watch The Leptin Diet® Tip of the Week
with Byron Richards >

Grilled Rosemary-Salmon Skewers
4 servings

1. Preheat grill to medium-high.

2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.

3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Tips
How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don't use cooking spray on a hot grill.)

Nutrition info per serving:  74 calories; 18g fat; 4g carbohydrates; 24g protein; 1g fiber

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Maximize Exercise Response for Weight Loss

> VIDEO: Do you have the energy to exercise?
> Overweight People Need Extra Antioxidants for Exercise
> Eat Low Carb After Exercise to Improve Insulin Resistance
> Byron's Running Tips
> Solve Snoring, Cut Fat and Increase Exercise
> Essential Fatty Acids Increase Blood Flow to Muscles During Exercise

Losing weight?

For assistance getting on track, call our team of Wellness Specialists
at 800-717-9355 or 952-929-4575.

"My life changed after starting The Leptin Diet. I lost 70 pounds, and have maintained the weight loss for 7 years!"  Watch Pauline's Story >

Nectarine Nelly - 1 serving

Squat Jumps

1. Squat down until legs are at a 45 degree angle
2. Jump as high as you can
3. Use an object such as a rim, branch, mark on the wall
4. Bring legs back to 45 degree angle and jump again

Watch The Leptin Diet® Video Tip of the Week
from Byron >

Crab Salad With Avocado, Apple, and Green Beans
4 servings

1. Fill a large pot fitted with a colander with water. Bring to a rolling boil over high heat. Add green beans and coarse sea salt to colander, and cook until tender, 3 to 4 minutes.

2. Remove colander from pot. Rinse beans with cold water, drain, and pat dry with a clean towel.

3. Whisk yogurt, mustard, and fine sea salt in a large, shallow bowl. Add green beans, chives, apple, avocado, and crabmeat. Toss and serve.

Nutrition info per serving:  220 calories; 9g fat; 38mg cholesterol; 20g protein; 17g carbohydrates; 5g fiber; 610mg sodium

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The Leptin Diet Weight Loss Challenge - Week 7

Are you on track to reach your weight loss goals? We have heard some encouraging stories from many participants and are excited to hear YOUR success story in June. If you have not lost weight, we strongly suggest you review the articles below. It is essential to follow the Five Rules of the Leptin Diet consistently, exercise regularly and eat healthy, real food. The articles will help you determine what other health areas may be standing in the way of weight loss. If you have hit a weight loss plateau, be sure to read article #6 and perhaps do the "Jump Start" program explained at the end of the article. Make it a great week!

Week 1 - Leptin Diet Basics  |  Week 2 - Digestive Issues  |  Week 3 - Toxins
Week 4 - Immunity  |  Week 5 - Germ Gangs  |  Week 6 - Liver & Abdominal Fat

Very Strawberry - 1 serving

Abdominal Twists

1. Start by sitting on the floor, knees bent and feet flat on the floor.
2. Hold a medicine ball or free weight, extend your arms out in front of you.
3. Tilt back so that your body makes about 45° with the floor.
4. While keeping your lower body still, twist your body to the right (moving your stretched arms along) and then to the left.

Watch The Leptin Diet® Video Tip of the Week
from Byron >

Chicken Kabobs

In a small bowl combine Tamari sauce, extra virgin olive oil, lime juice, a handful of chopped cilantro and garlic.

Cut the chicken into large chunks, skewer onto bamboo sticks that have been soaked in water for 5 minutes, and marinate for at least 30 minutes.

Grill on medium high heat for 6 to 8 minutes on each side, until juices run clear. Serve with fresh salad or steamed veggies.

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Unclog Your Liver & Lose Abdominal Fat
The Leptin Diet Weight Loss Challenge #6

Your liver plays a central role in the metabolism of any type of calorie. During weight gain your liver is being punched in the nose by inflammatory metabolic flu signals coming from your white adipose tissue and from your digestive tract. At the same time, your white adipose tissue is unable to store fat fast enough, turning to the primary backup location for fat storage - your liver. Now your liver gets clogged with excess fat, metabolism becomes even more strained, your waistline expands, and you are at risk for developing far more serious health problems. Read More...

MangoBerry Twist - 1 serving

Bicep Curl with Hip Flexion

1. Start by holding a dumbbell in each hand.
2. Proceed to raise one leg off the ground and hold at a 90 degree angle.
3. Next perform your bicep curl maintaining your balance keeping your leg bent.
4. Perform half your repetitions and then switch legs to complete the other half.

"I have battled poor health for many years. I had tried everything; seen numerous doctors, and struggled with food since I can remember. I found The Leptin Diet and it changed my life! The Five Rules are so easy and simple, yet brilliant. I feel better and am on the road to recovery. Thank you Byron, you have saved my life!" ~ Marina

Watch The Leptin Diet® Video Tip of the Week
from Byron >

Greek Salad

Cook chicken in advance, chill. Whisk red-wine vinegar, oil, oregano, garlic powder, salt and pepper in a large bowl. Add baby spinach, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

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Germ Gangs Block Weight Loss
The Leptin Diet Weight Loss Challenge #5

The metabolic flu weakens your host defenses. This enables germ gangs to take up unwanted residence. Your immune system can't get rid of them and struggles to keep them in their existing neighborhoods. Some of these germ gangs live within your digestive tract, lungs, or sinuses. Some even live in your white adipose tissue. The net result is increased tissue damage, higher levels of inflammation, higher levels of toxic exposure, food sensitivities, greater risk for immune system malfunction, and significantly more trouble engaging weight loss or sustaining a weight loss program. Read More...

Chocolate Almond Cherry Smoothie - 1 serving

Stretching

The Leptin Diet® Video Tip of the Week
from Byron

Loaded Avocado - 1 serving

1. Carefully cut the avocado in half and scoop out the pit.
2. Fill avocado halves with cottage cheese.
3. Top with tomato, lemon juice, and sprinkle of salt.
4. Dig in with a spoon and enjoy!

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Malfunctioning Immunity Causes Weight Gain
The Leptin Diet Weight Loss Challenge #4

I am introducing a new term into the lexicon of the weight-loss world - metabolic flu. The primary symptom of this problem is abnormal fatigue. This includes feeling like you did not sleep well, easy power outages by mid afternoon, and erratic energy at night that is a bizarre combination of fatigue and wired energy resulting in sleep problems. This type of fatigue is also associated with difficulty getting energy from a reasonable amount of food and an inability to sustain energy between meals without snacking. Read More...

Chocolate Iced Coffee - 1 serving

Elbow Plank
You can do this! See increased core and low-back strength in as little as two weeks!

1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest. Elbow should be right under your shoulder.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back. Don't allow your hips to sag towards the ground.
4. Hold this position for 60 seconds.

If you cannot hold this position for 60 seconds at once, do as much as you can, rest as long as necessary, and continue until you have held it for a total of 60 seconds. This is one rep.

You will do a total of 5 reps or 300 seconds.

The Leptin Diet® Video Tip of the Week
from Byron

Shrimp with Garlic Sauce - 4 servings

Directions

1. Peel the shrimp, leaving the tail segments intact, and then devein them.
2. In a small bowl, mix together the Tamari sauce, chili sauce, sesame oil, and rice wine - set aside.
3. In a large pan, heat the olive oil over medium-high heat. Stir-fry the garlic until fragrant, about 30 seconds. Add the shrimp and cook until both sides are pink, about 2 minutes on each side. Add the sauce mixture and stir so the shrimp is fully coated. Season with black pepper.
4. Remove from the heat and garnish with chopped scallions. Serve with brown rice or vegetables.

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Why Toxins and Waste Products Impede Weight Loss
The Leptin Diet Weight Loss Challenge #3

The ability of your body to process trash, including toxic trash, is a pervasive factor in your ability to lose weight and reach a healthy goal weight. Conversely, a struggle with this issue activates back-up strategies for dealing with toxic overload that include expanding your number of fat cells and stuffing them with toxins as well as fat. This is likely done to get the toxic trash out of your circulation and away from key organs. It causes easy weight gain and it complicates weight loss as your body does not easily give up the toxic fat it has stored.
Read More...

Kiwi Delight - 1 serving

Wall Sit
Isolate your quadriceps, glutes and calves with this no-equipment exercise.

1. Stand in front of a wall (about 2 feet in front of it) and lean your back against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted hands at your sides for 30 seconds. Come back to start and repeat with an increase to 40 seconds, then 50 seconds and finally to 60 seconds.
3. To add intensity, hold weights or squeeze a ball between the knees.

Weight Management and the Importance of Detox
Random fat sampling by our EPA shows that all Americans store fat-soluble toxins from common chemical exposures in their fat. Read More...

Pollution Worsens Obesity Epidemic - This study explains how your body will form fat as a defense mechanism against poisonous toxins. Read More...

Chlorella as a Weight Loss Supplement - Several new animal studies show that chlorella is yet another nutritional tool to assist in the battle of the bulge. Read More...

Supplemental Fiber Helps Lower Cholesterol and Boosts Weight Loss
This research showed that boosting fiber intake beyond levels in a healthy diet offered significant cholesterol improvement. Read More...

The Leptin Diet® Video Tip of the Week
from Byron

Seared Salmon with Roasted Asparagus

Directions

1. Season salmon with half the rosemary and 1/2 teaspoon salt for 20 minutes and up to 1 hour before cooking.
2. Preheat oven to 425 degrees.
3. Start preparing brown rice. Add 1 cup filtered water to pot and bring to a boil. Add 1/2 cup brown rice, set to low and cover. Rice will be done in 35-40 minutes.
4. Snap the bottom of the asparagus ends. Season asparagus with 1/2 teaspoon salt and some olive oil, toss to combine. Bake the asparagus for about 8-10 minutes at 425 degrees.
5. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add diced onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add pine nuts and the remaining rosemary. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes.
6. Meanwhile, heat the remaining oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.
7. Serve with a scoop of brown rice on bottom, topped with salmon and spoon pine nuts and any liquid remaining in the pan over the salmon.

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How Digestive Problems Prevent Weight Loss --
The Leptin Diet Weight Loss Challenge #2

Do you crave sugar or carbohydrates? This is one of the many potential monkey wrenches that wreak havoc with your metabolism and impede your ability to lose weight. Discover why improving digestive issues tops the list of priorities for debugging stubborn weight issues. Read More...

Stunning Discoveries Regarding Iron, Obesity,
Candida & Thyroid

The information in this groundbreaking article applies to at least 75 percent of people who are struggling to lose weight. Read More...

Chocolate Banana Blast - 1 serving

Flutter Kicks
They help to develop the hip flexors, abdominal muscles, and leg muscles. Flutter kicks are a four-count exercise. Starting position is lying flat on the back with the feet and head approximately 6 inches (15 cm) off the ground. Hands are under the buttocks to support the lower back. Count one: raise the left leg to a 45-degree angle, keeping the right leg stationary. Count two: raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the starting position. Counts three and four are repetitions of the same movements. Legs must be locked, with toes pointing away from the body.

Digestive Inflammation and Food Cravings - Your stomach's appetite signal, ghrelin, plays multiple roles in health. Research shows ghrelin levels are elevated during digestive distress. Read More

Lactoferrin Can Help Shrink a Fat Stomach - Those taking lactoferrin lost more inches from their waistline than a control group. Read More

Gut Bacteria Promote Storage of Calories by Your Liver - The balance of power of the contents of your digestive tract has a powerful influence on your liver's metabolic function. Read More

How Imbalanced Digestive Bacteria Can Cause Obesity & Heart Disease - Science reveals that the foreign contents in your digestive tract play a dramatic role in your energy level, metabolic function, body weight, and cardiovascular health. Read More

Strawberry Banana Blast - 1 serving

Get Going in the Morning!
This week, do three minutes of vigorous exercise first thing in the morning. Try jumping jacks, running in place, or jump roping for three minutes. This gets your metabolism going in the morning, and may even help you to sleep better at night. So, try this out right when you get out of bed and see how you feel!

How Protein Helps Weight Loss - Having quality protein in your diet influences your metabolic rate, influencing weight loss. Read More

Fiber, Leptin, and Weight Loss - Dietary fiber is key for a healthy diet. Americans typically get about half the amount needed. Read More

Leptin Diet^® Weight Loss Class

Chicken Chili - Makes 4 servings

Coat a skillet with olive oil. Add chicken and onions and brown chicken over low-medium heat until cooked through. Add all other ingredients and cook on low heat for approximately 15 to 20 minutes.

Tip: To increase spiciness, add red pepper flakes and/or diced green chilies to taste. You may also top with cilantro after cooking.