How To Crack The Belly Fat Code
Table of Contents
Stop The Crazy Talk
Who Has Time To Diet and Exercise?
The Truth About Belly Fat (And How to Get Rid of It)
Are Those Sneaky Cravings Wreaking Havoc In
Your Life - Crack the Code!
The Freddie Krueger of the Diet World
Foods That Will Make You Fat and Toxic
What Could Your Future Look Like With Belly Fat
What Could Your Future Look Like Without Belly Fat
About Kathleen
Medical Disclaimer: The information shared in this eBook and on the website,, is for informational purposes only. Please consult your
physician before applying any information in this eBook and website.
How To Crack The Belly Fat Code
I am so excited you decided to get this little book! I want to share with you, the
secret to getting rid of your belly fat or any fat on your body for that matter. I
wrote this book especially for you, a busy woman, juggling work and family; its’s
a quick simple read, with information you can relate to and use on the spot.
I know there is so much information out there and it can be overwhelming. I only
want you to know what is relevant to your situation; there’s no need for scientific
mumbo jumbo, bars and graphs, you want a solution. I’ve done the work for you.
I have been researching and living a natural health lifestyle for the past 30 years,
but at 39 years old, when I had my second child, I figured my muffin top would
disappear while breastfeeding. Well it didn’t and I struggled for 15 years to lose
that belly fat. I ate protein bars, did Weight Watchers, Atkins Diet, boot camps,
you name it, but it wouldn’t budge.
Being in the medical field and working in cardiology, I knew the dangers of belly
fat ( stroke, heart disease and diabetes). The truth is, many patients I saw had no
idea of the dangers. Doctors would mention “metabolic syndrome” to them and
whip out the prescription pad, which would lead to other symptoms from side
effects and more medication. Soon they would come in with a gallon plastic bag
full of medication. This frustrated me so much!
Anyway, back to my belly fat problem - Since I am always researching, I came
across two natural products that I implemented in my own plan and I was blown
away. I lost inches, gained energy and my belly fat melted. During that time I
started coaching friends in weight loss and personal development, which led up to
my Master Coach Certification and Dr. Sears L.E.A.N Health Certification.
This information is dedicated to you and all women who work hard and want to
take back their health, dreams, and passions and live life to the fullest, becoming
vibrant and healthy, and transforming your life and others around you.
Kathleen C. Grant
How To Crack The Belly Fat Code
Chapter 1
Stop The Crazy Talk
Whatever you decide to do starts in your mind. Your
thoughts are powerful so let me start by asking, do
you start talking crazy to yourself before you start
anything challenging, like a deadline project at work
or going back to school after 10 years. I’m sure if it’s
“I’ll never be able to do this project” or “I’m too old to
go back to school.” That project will stress you out
and be a negative thorn in your life and going back to
school will probably never happen. Your thoughts
dictate your actions and outcome. The same is true for
your health and losing weight.
So what has been your self-talk when you’ve tried to
lose that belly fat in the past? Has it been “My belly
will never be as flat as Halle Berry" or “This baby
belly fat is here to stay”. “I’m at that age where the
belly fat piles on, so might as well accept it”. I’m here
to tell you don’t have to have a body like Halle Berry to be beautiful and sexy.
You are unique and Halle Berry is way too thin, but negative self-talk is a set up
for failure. If you believe the “baby belly fat” is never going away, guess what?
You’re right, it’s not going anywhere, because you’re going to be eating those
foods you shouldn’t be eating, and your mind has already made the decision that
the belly fat is here to stay. Right?
Let’s start by changing all that negative, self-defeating talk by having a positive
self-image and some positive self-talk. Your beauty starts from within – inside
your mind, inside your body and inside your spirit. I want you to say and declare
right now –
How To Crack The Belly Fat Code
“I have a beautiful mind, body and spirit and from this day forth I believe with all
my heart that I am able to do all things I set out to do. My body is precious and I
declare to take care of my body by learning to nourish it with the right foods and
discovering exercises that I enjoy to make my body strong, lean, flexible and sexy.
I will be a positive force in the life of my family and friends, and lastly, what I
believe, I know I can achieve”.
Congratulations! You have just started your journey in Cracking the Belly Fat
Your assignment should you choose to accept it is to start a vision board with
all your dreams and goals. Have you had a dream or goal from your high
school or college days that hasn’t happened. I know, life and stuff gets in the
way, but it’s never too late. No matter how impossible it seems to you, when
your mind is visually reminded, something happens subconsciously and that
dream or goal can manifest into reality!
Creating a vision board can be a fun family time activity, a girls get together
activity or a “me time” activity. It’s easy, just get a colored activity board or
foam backed board from a discount or hobby store, some old magazines and
glue. For example, let’s say one of your goals is to climb Mt. Everest, find a
photo of a snow capped mountain and stick on the board. You can add the
caption “Mt. Everest Here I Come”. Or it could be a simple goal like wearing
a little black dress or bikini for the first time. You can get those creative juices
flowing by adding some fun lettering and other decorative add-ons.
On my vision board I have written the date on which my goals came to reality
and so far I have had three goals come true. As I look at my vision board
How To Crack The Belly Fat Code
daily, I know the other goals and dreams are on their way, because I'm putting
action to my vision and you can too!
Now that you've got your mindset on track, let's get down to the nitty gritty of
belly fat.
QUICK TIP: No time to create a vision board? Write down your goals,
dreams and inspirations big and bold on a colored activity board and add the
images as you come across them.
How To Crack The Belly Fat Code
Chapter 2
Who Has Time to Diet And Exercise?
I don’t know about you, but I’m a realist and I know that our minds take time to
wrap around change, especially when it comes to dealing with our ‘own’ health
and our ‘own’ bodies. As women we feel so much more comfortable taking care
of our families and other people and we leave our needs on the back burner. We’ll
have no more of that here!
Your time is precious, you are busy with career, family and juggling everything
else in between, it’s so easy to make excuses about Eating Healthy and exercise.
I know the routine, because I’ve been there myself. You start a diet plan, join a
gym and get excited about the new body and flat belly you are going to have in 2
weeks! When you see no change, you feel disappointed, frustrated and your
energy level is zapped, after all, you worked so hard and nothing has changed.
Don’t feel bad, I joined a 30 day bootcamp that started at 5:30am, 6 days a week
and got nothing but sore muscles. Did I enjoy it? No. Was I stressed getting up at
4:45am? Yes. Because I was stressed and not enjoying my workouts I started
eating emotionally, which for me, is chocolate and protein bars, (yes, stay away
from those so called ‘healthy’ protein bars). This led me to feeling unempowered
and out of control, especially with my work and family schedule.
What is the lesson here? When you decide to lose that belly fat:
How To Crack The Belly Fat Code
you enjoy
Don’t jump in with two feet. Take baby steps, or you’ll burn
Find an exercise routine that fits in with your schedule and that
You don’t have to exercise 6 days a week.
You don’t have to do vigorous exercise to lose belly fat.
Find out how you love to move. If you’ve never tried yoga, take a yoga class. If
you’re like me, you love to dance, take a zumba class or get the DVDs. One
important note about exercise is, as you get older your muscle mass decreases, so
it’s important to do weight bearing exercises to keep muscles and bones strong.
You don’t have to go to the gym; I bought some Danskin kettle bells for my
weight bearing exercise routine, twice a week. A rebounder (mini trampoline) is a
fun way to exercise if you don't like to exercise, but want to get all the benefits of
aerobic and weight bearing exercise. Ten minutes on the rebounder is equal to 30
minutes of aerobic exercise at the gym. Rebounding is about the healthiest, yet
simpliest exercise you can do!
You can get a rebounder for $50.00 or less at Play it Again Sports or if you want
to spend more, there's and
They are good quality, with costs from $300.00 up to $800.00. I got mine from
Play it Again Sports. The difference is Jump Sports and Bellicon use bungee
cords instead of springs and you get more bounce, but if you’re just starting out,
Play it Again Sports is a good deal.
Let’s talk a little bit about diets. In the past, when you go on a ‘diet’ do you tell
your friends about your new ‘diet’ and then a couple of weeks later, maybe less,
you’re telling them, “I’m off my diet”??? What is that all about? Why does that
happen? Is it because you’re following a diet that doesn’t fit in with your lifestyle
at the moment? Too time consuming? The recipes are too complicated? You get
tired of counting calories? Well you’re not alone.
The diet industry has taken advantage of our microwave society and we jump
from one diet to another, creating a yoyo effect, which makes it harder to lose that
belly fat each time you start a new diet. The truth is, most of the commercial diets
How To Crack The Belly Fat Code
out there are bad for your health in the long run, especially those ‘diet pills’, stay
away at all costs.
The truth is you do have time to make healthier choices and lose the belly fat, you
are just being lead down a path of misinformation, eating the wrong foods and
getting frustrated about the whole process. What you don’t have time to do is the
research about what works and what doesn’t. Well, that’s where I come in. I have
been researching diet and natural food trends for over 20 years and it all boils
down to simple changes in lifestyle, one step at a time, and eating real nutrient
dense foods.
When you start eating real foods your body is naturally energized, no more brain
fog, no more belly bloat, no more depression, and an amazing thing happens
you’ll crave ‘body movement’, whether it’s bootcamp, yoga, zumba, walking or
running; whatever you enjoy, go do it. Our bodies were created to love
movement, but with all the chemical junk we’ve been giving it and the ‘24hour
TV/media couch potato world’ we now live in, we have disconnected from that
channel our bodies crave. If you don’t move it, you lose it! Do you want a
strong, vibrant body or a weak, dying body?
How can you start making a change in your diet and movement? Simple. The
next time you go grocery shopping, start reading the ingredients on the package of
food you buy. Make a note of the first three ingredients; is it sugar? Whole grain
oats? Over 50% of your product will contain those ingredients. Start becoming
aware of what you put in your mouth.
Next, are there any ingredients you cannot pronounce? Right them down and find
out what they mean. If you have children you can make it a little research project
for them. When my son was younger and he wanted to pick up a snack I would
ask him to read the label, if he couldn’t pronounce the ingredients, it would have
to go back on the shelf, if it had too much sodium, it would be ditched too. He is
now doing research on alternative natural treatments for cancer. Suddenly, he has
become very interested in natural health! Children watch and follow what we do
way more than we think.
How To Crack The Belly Fat Code
QUICK TIP: When you decide to lose the belly fat for good, don't think of going
on a diet and exercise fling. Look at it as an investment in nourishing your body
to gain a lifetime of health, because that is what it should be.
Enter your name and email on my contact page to request a free 30 minute
Kickstart Session. Use code: NOBELLY FAT.
How To Crack The Belly Fat Code
Chapter 3
The Truth About Belly Fat (And How To Get Rid of It)
I know, you’re saying, Kathleen, I really want to
know how to lose my belly fat, cut to the chase
already. Remember, I mentioned that most
women are dieting without the real information
that they need to move forward, well I need to
give you some information first.
What is belly fat? Your belly fat as most women
see it, is annoying, it’s a padding of fat around
your abdomen that just won’t seem to go away,
especially after menopause. You may lose weight
everywhere else, but boy, that belly fat is
stubborn. In reality, the belly fat or subcutaneous
fat is just the tip of the iceberg. That belly fat indicates that you also have visceral
fat or fat around your internal organs, which poses a more dangerous problem than
trying to fit into your little black dress or skinny jeans. That excessive internal fat
deep in your abdomen produces hormones and other substances that can raise your
blood pressure and alter your cholesterol levels, ultimately putting you at risk for:
heart disease
Diabetes Type II
Breast Cancer
Colorectal Cancer
Recent research also has associated belly fat with an increased risk of premature
death — regardless of overall weight, (Don't mean to scare you, but you need to
know this). Some studies have found that even when women were considered a
normal weight based on standard body mass index (BMI) measurements, a large
How To Crack The Belly Fat Code
waistline increased the risk of dying from cardiovascular disease, cancer and other
causes. (Mayo Clinic)
So how do you know if you have too much belly fat? Simply measure your waist:
Place a tape measure around your bare stomach, just above
your hipbone.
Pull the tape measure until it fits snugly around you, but
doesn't push into your skin.
Make sure the tape measure is level all the way around.
Relax, exhale and measure your waist, resisting the urge to
suck in your stomach. (no cheating!).
For women, a waist measurement of 35 inches (89 centimeters) or more indicates
an unhealthy concentration of belly fat and a greater risk of problems such as heart
disease, high blood pressure and type 2 diabetes. For men, a waist measurement of
40 inches (102 centimeters) or more is considered cause for concern. (Mayo
Clinic) (5)
So how do we get the belly fat? Remember I said that muscle mass decreases as
we age, well it’s replaced by fat; less muscle mass also decreases the amount of
calorie we burn, making it harder to lose weight, especially belly fat.
The 3 simple solutions to solve your belly fat is:
Eat healthy. Not only organic, natural foods, but there are
certain foods that naturally increases your body’s metabolism. (I’ll get to
that shortly).
Get plenty of sleep and relaxation. Consistent stress not only
wreaks havoc with your health, the stress hormone, cortisol, will hold onto
Move. Yes, exercise. Remember do something you enjoy that
will help you de-stress, along with weight bearing exercise. Increased
muscle mass=Increased calorie burning=decreased belly fat.
How To Crack The Belly Fat Code
Tips you Can Use Now
Does your body talk back to you? You know, after you’ve eaten something that
you know doesn’t agree with you and eat it anyway, you end up bloated and full of
gas. It’s your body’s way of saying “That was a bad combination, please don’t eat
that apple pie again”. We forget and then reach for the TUMS – not a good idea,
instead follow these tips:
Drink water – Drinking a glass of filtered water will help to displace the gas.
Water is also a natural detoxifier.
Ginger Tea with Lemon
Ginger is a natural digestive aid and a
thermogenic – it increases body temperature,
helping to burn fat more efficiently. So you get a
2 for 1 punch when you drink this delicious tea
regularly. I like to use the ginger root, but if you
are not able to get the root or pressed for time you
can use pure ginger powder (about a teaspoon),
and just add boiling water. You can buy ginger tea
bags by Triple Leaf Tea, but it will not do the
trick like the ginger root.
Cut a piece of the ginger root, about 1 to 2 inch, depending
how strong you want it. Use a potato peeler to scrap the skin and pound it
with a jar or any other pounding utensil to release the aromatic juices and
cut into small pieces.
Place in a small saucepan with about 2 cups of water and
simmer until the water turns light caramel. Add 2-3 teaspoons of lemon.
Pour in a cup using a small strainer and enjoy. You can add a
small amount of honey or stevia (optional).
Lemon and Cayenne Pepper Flush
This is great first thing in the morning, before breakfast. It not only flushes your
liver and kidney, but it naturally helps with the midmorning crave attack. The
How To Crack The Belly Fat Code
lemon gets the body alkaline and the cayenne also helps with digestion and
increased body temperature. It is also a morning energizer – ditch the caffeine!
Squeeze ½ to 1 lemon is a cup and add hot water.
Add a pinch of cayenne pepper.
You can add a teaspoon of honey or stevia to sweeten
Good Morning Green Shake
This is one of my favorite morning shakes
that not only gives you energy, it helps with
the bloat and gas and the fiber keeps you
from feeling hungry. You can try it in a
blender, but I would recommend you do
this in a Vitamix or NutriBullet, rather than
a blender, which is not as powerful. The
NutriBullet is only $105-120 compared to
the Vitamix which is $500-600. I have both,
but use the NutriBullet, because it’s a lot
more convenient. You can use one kale leaf
cut up or a handful of packaged kale that’s already washed and cut. ( I believe
Walmart and Target sell the NutriBullet).
A handful of kale, cut up
½ to 1 ripe banana, cut in chunks
½ an organic apple with skin, cut up (I like granny smiths)
10 raw almonds
Filtered water and/or Silk almond milk
Place the ingredients in the NutriBullet in the order given above. Add cold filtered
water and/or almond milk to the max line. The almond milk gives a smoother
texture. Add the base attachment and let the NutriBullet do its thing. Voila! You
have a powerful breakfast in less than a minute, energy and no bloat. My 16 year
old son loves this nondairy smoothie, so don’t have second thoughts about the
kale. This is delicious.
How To Crack The Belly Fat Code
QUICK TIPS: Eat a high quality protein such as lean turkey meat or a protein
shake 3 hours before you go to bed to keep your metabolism going for the night
and start losing belly fat.
The bacteria in Greek yogurt (plain) also helps to gobble up the bacteria causing
gas in your stomach.
In Addition here is a list of foods that do help you get rid of belly fat.
Raw Almonds
Sweet Potatoes
Olive Oil
Plain Greek Yogurt (add berry fruits)
Wild Salmon
Pasture raised Eggs
Beef (Grass fed with no hormones)
Whey Protein Concentrate (Whey to Health brand is organic)
Organic Strawberries
Organic Blueberries
I know you are surprised at some of these foods, but what you should know is that
it’s not the food itself, but what is added to the foods we eat that cause the
problems. For instance, you get the best and safest nutrition from wild salmon
instead of farm raised salmon. Is it natural for salmon to be raised in a tank and
fed a concentrated meal of ground up fish and fish oil? Studies have found that
farm raised salmon has a high risk for contaminants, including PCBs and dioxins.
These toxins get trapped in our fat cells because that’s where they love to hang
out. When you get rid of the fat- you detox your body.
The same is true for commercial beef vs. grass fed pasture beef. There is a big
difference in how these animals are raised. Commercial cows are raised in filth,
tight quarters, they never eat grass and are under stress. They are given antibiotics
and hormones. Whereas grass fed cows are raised doing what they were created
to do, graze, contended in tranquil pasture. Which meat would you rather eat?
How To Crack The Belly Fat Code
FOOD FACT: 100 calorie portion of broccoli has twice the amount of protein of
steak per calorie (1), not to mention the fiber. A good reason to decrease the steak
on your plate.
How To Crack The Belly Fat Code
Chapter 4
Are Those Sneaky Cravings Wreaking Havoc in Your Life?
-Crack The Code!
In chapter 3 I showed you how to reduce belly fat,
but I didn’t crack the code. I’m going to show you
how to crack the code to permanently rid your
belly fat and get slim, sexy and healthy for life.
Cravings are the hardest thing to eliminate
because it’s hard wired to your emotions and your
body’s need for nutrients. My crave used to be
chocolate bars for years and years, I had to have a
chocolate bar everyday. Then when protein bars
became popular, those Luna Bars got me every
time. If It wasn’t stress, it was habit for the most
part. I would eat protein bars thinking I could lose
weight, but if you look closely at the ingredients
you would know it was a loss cause. Then came
the dark chocolate phase. I still love dark
chocolate, but only eat it once in a blue moon, without the crave. I would also
raid the pantry at night, munching on my son’s salty snacks or eating bread. Yes, I
confess, and it feels good to own up.
So what do cravings really mean? Besides a knee jerk reaction from stress, the
body could be really telling you some nutrients are missing from your body.
Here’s what scientists say you are missing when you crave:
Chocolate – You need Magnesium. What could you eat instead? – Nuts, seeds,
(pumpkin) fruits. Magnesium helps to de-stress and calm. A hot cup of cocao
before bed is calming. Make sure it’s raw cocoa powder. Nutiva has a delicious
How To Crack The Belly Fat Code
raw cocao that is insanely rich and delicious - you can get it at iHerb on my
Salty foods –You need Chloride. What could you eat instead? Tomatoes, lettuce,
celery, seaweed. Okay, I know, not much comparison here, but you could add
almond butter to the celery or a creamy herb yogurt dip which would be great with
tomatoes. You could also sprinkle some Celtic sea salt
Bread – You need Nitrogen. What could you eat instead? High protein, fish,
organic chicken, nuts, beans.
Want to know how I eliminated my cravings? Are you sure? Okay. I added
naturally fermented and plant based micronutrients to my diet. Micronutrients
(trace minerals, amino acids and vitamins) are not needed in large quantities, but
because our soil is so depleted of minerals, we are no longer getting trace minerals
in our food as we used to 100, even 50 years ago. So don’t feel bad if you have
cravings, it’s not your fault. I was amazed how quickly my cravings disappeared
and how much energy and clarity I had.
You can easily add these foods to your shakes or smoothies and I use them in my
“Kick The Belly Fat” program. They come in powder and liquid. They are
nutrient dense and your cells get the nutrients it needs, eliminating the cravings
instantly. I am so excited to be able to share this with you, knowing it can change
your life in so many ways, and make losing that belly fat a cinch. (Well, almost.
Anything worth achieving does take some work, but I’m here to make it easier for
Here are some of the foods that zapped my cravings: Fermented veggies, whey
protein concentrate (undenatured), apple cider vinegar, cinnamon bark, ionic
alfalfa and green tea leaf extract, just to name a few.
Sounds like a lot of work, but I’ll show you how you can easily incorporate these
foods in your busy schedule and start a healthier lifestyle for life. Plus, you’ll get
a lot of support on the road to looking and feeling fabulous.
How To Crack The Belly Fat Code
Fermented foods and dark green veggies, especially sea veggies, are at the top of
the food chain for energy, the immune system and overall physical and emotional
FOOD FACT: McDonalds french fries contain a chemical flavoring agent
synthesized in a lab. (2) Shouldn’t we be calling them franken fries?
Enter your name and email on my contact page to request a free 30 minute
Kickstart Session. Use code: NOBELLY FAT.
How To Crack The Belly Fat Code
Chapter 5
The Freddie Krueger Of the Diet World
I’m talking about diet pills. Diet pill manufacturers are the monsters of the diet
industry. They market to our fantasies of getting a chiseled body with just a few
pills. What they do is chisel our money and our health away.
We want to lose fat fast without changing the way we eat and so we get sucked
into this fantasy that can easily turn into a nightmare for our health. Most diet
pills contain so much caffeine that you can develop heart palpitations. Other
ingredients that these pills contain cause heart valve damage, muscle deterioration,
breathing problems, anxiety, restlessness and addiction.
Many contain controlled substances, anti-seizure medication and cancer causing
chemicals. After investigation, a diet pill from Brazil was found to contain
tranquilizers, antidepressants, diurectics and laxatives, all in one pill!
The truth is all diet pills are dangerous, even if they say its “all natural” or “herbal
formula” – stay away from them. Bubba Smith, the NFL linebacker died from an
overdose of a diet pill that contained a chemical called phentermine, used to speed
weight loss by suppressing appetite. Please think twice before buying any diet
pill. They cause more harm than good and none of them truly work.
How To Crack The Belly Fat Code
On a side note, while we’re on the subject of pills - what supplements are you
taking? If it’s the ones from Walmart or the local pharmacy that go for $2, maybe,
$5 bucks - flush them down the toilet right now. You heard me right, because
that’s where they belong. They are synthetic garbage just eating your money and
creating expensive urine.
Your body doesn’t recognize and cannot use synthetic, manufactured
supplements. Start looking into whole food supplements that contain only whole
foods and herbs. Synthetic supplements are even sold in health food stores, so do
your homework.
FOOD FACT: Citrus flavored sodas and sports drinks are made from brominated
vegetable oil, a toxic chemical, that is banned in more than 100 countries (3)
How To Crack The Belly Fat Code
Chapter 6
Foods That Will Make You Fat and Toxic
We looked at foods that help you to feel better
and burn fat, so let’s look at some foods that
are basically non-nutrients and end up in your
fat storage compartment to make you toxic and
your future life a living hell of doctor visits and
prescription medication.
Sugar – No matter how you
name it, sugar is sugar. It is used for quick
energy and if you’re not burning the calories or
have the metabolism of an Olympic athlete,
that excess energy is going to be stored as fat.
Be aware of cool sounding sugar names,
fructose, high fructose corn syrup, dextrose,
maltodextrin, malt barley, sorbitol, beet
sugar, fruit juice concentrate, date sugar and honey. There are over 30
names for sugar, but they all add up to fat. Sugar is unavoidable, fruits have
natural sugars; date sugar and raw honey have beneficial nutrients but be
aware of how much you consume.
Artificial sweeteners – These are worse than sugars because
they are deadly chemicals added to foods to make you believe you will lose
weight, but instead they can make you addicted to the foods. Here are the
names to avoid – Sucralose, Aspartame (NutraSweet), Saccharin (Sweet
‘n Low and Sugar Twin), Aseculfame Potassium ( sold in powder form
as Sweet One and used as an additive in packaged foods and drinks),
listed as Ace-K or Sunnett.
Let’s take a quick look at what’s inside a Diet Coke. This is supposed to help you
lose weight, but look at all the other ‘bonuses’ you get.
How To Crack The Belly Fat Code
- Carbonated water
- Aspartame A very dangerous artificial sweetener, found in studies to cause
nervous system damage, linked to Parkinson's, depression and the list goes on and
- Phosphoric acid also used to remove rust (seriously, imagine what this does to
your stomach), causes enamel damage,
- Potassium benzoate a man-made chemical preservative that the Food
Commission describes
as ―mildly irritant to the skin, eyes, and mucous
- Caffeine- a drug. It‘s obviously not used to enhance flavor, but to cause an
addictive effect.
I hope this was an eye opener. These mega food companies really don’t care
about your health consequences. They want you to get addicted so you keep on
buying their products. Do you know anyone who is addicted to Diet Coke – Do
you notice how they act if they don’t get their caffeine fix in the mornings – they
How To Crack The Belly Fat Code
are irritable, complain of headaches, muscle aches, and not able to think straight.
Those are withdrawal symptoms. Maybe it’s happened to you.
It’s time to be free of the chemical poison that’s being sold as “healthy”.
A great alternative to soda is Seltzer water added to 4oz of juice.
Packaged and processed foods contain all the above, plus high amounts of
sodium and can be labeled as low-fat and sugar-free. Stay far, far away from
these. They include snacks, cookies, crackers, protein bars, white flour and
white rice.
If you have young children or teenagers it's hard to
avoid snacks in the house, and if you’re like me you
can end up munching on them. Start by making a
50/50 rule of 50% natural snacks like apple and
peanut butter and a healthier choice store bought
snack. As you introduce healthier choices and read
labels with them they’ll eventually accept the fruits
and veggies as a snack of their choosing.
MSG – Monosodium glutamate is also known as hydrolyzed
protein and artificial flavor It is contained in almost all processed and fast
foods. Did you know it is used by scientists to fatten lab rats? So why is it
contained in our foods? To make us eat more. When you eat foods with
MSG it affects a part of the brain that let you know you are full. Have you
noticed when you eat a bag of chips you can easily eat a whole 10oz bag
and not feel full, plus your body is not getting any nutrients.
How To Crack The Belly Fat Code
Source: Mike Adams.
GMO- Genetically Modified Organisms.
*Avoid products made with any of the crops that are GM. Most GM ingredients
are products made from the “Big Four:” corn, soybeans, canola, and
cottonseed, used in processed foods. Some of the most common genetically
engineered Big Four ingredients in processed foods are:
Corn flour, meal, oil, starch, gluten, and syrup
Sweeteners such as fructose, dextrose, and glucose
Modified food starch
How To Crack The Belly Fat Code
Soy flour, lecithin, protein isolate, and isoflavone
Vegetable oil and vegetable protein
Canola Canola oil (also called rapeseed oil)
Cotton Cottonseed oil
Last but not least, avoid alcohol.
FOOD FACT: MSG is made by concentrating a natural flavor enhancer far
beyond the levels normally found in non-synthetic foods. (4)
Enter your name and email on my contact page to request a free 30 minute
Kickstart Session. Use code: NOBELLY FAT
How To Crack The Belly Fat Code
Chapter 7
What Could Your Future Look Like With Belly Fat?
Let’s say, you read this book and you decide everything sounds good. You’ve
been wanting to lose the belly fat, but really need someone to guide you and keep
you accountable and Kathleen seems like someone you would like to work with.
Okay, a week goes by and you’re busy with football season, so you put it off.
Then the holidays come and go. I know – you’ve been busy. And so it goes on,
year after year. You take care of everyone else except YOU. You’re still eating
the junky snacks your kids like, but they’re off to college now. So why are you
still eating that junk? And you never did go to that zumba class.
You feel tired all the time, you have brain fog and you’re bloated. At your
doctor’s office one day, he tells you you’re diabetic. You need to take some
prescription pills. Frightened, you start taking the pills, thinking they’ll get you
back on track. But it gets worse. Because of years of eating the wrong foods,
thinking they were healthy- (it’s not your fault, you just didn’t know), you now
How To Crack The Belly Fat Code
have clogged arteries and have to have by-pass surgery, if not you are at risk to
have a heart attack.
You get depressed, so your doctor prescribes antidepressants. You become moody
and nobody wants to be around you. You feel you have let yourself and your
family down because you knew better, but let your emotional eating get the better
of you.
Now you have leg pain from blood clots in your leg; complications from the
surgery. This could eventually cause a stroke, so your doctor puts you on a blood
thinner. You try to start eating healthy, and join Weight Watchers, but have no
idea that what you are eating is making matters worse and causing leaky gut
syndrome; this could be avoided with probiotics and fermented foods.
You have bad reflux and feel like 99 years old, when you’re only 52. Worst of all
you never got to wear that sexy little black dress and your medical bills are
through the roof. One more thing, your mammogram comes back positive and
you hope and pray it’s not cancer. Can it every get worse!
Did I scare you? Hope so. This scenario is so true. When I was working in the
medical field, I saw so many women like the description above. They wanted to
get healthy, but just did not take time for themselves and had no clue how to
begin to make a change in their diet and life. Relying only on prescription pills
creates a slippery slope of more symptoms and complications.
Heart attacks, stroke, diabetes and cancer are on the increase in women every
year and I don’t want to see more women being disabled from something that
could have been prevented. My purpose is to help busy women, like yourself,
change their diet and change their life to be healthy, whole and happy.
QUICK TIP: For a crunchy-sweet snack go for some Jicama (pronounced hi-cama). Jicama is a delicious tuber vegetable, that is high in vitamin C (40%) and
fiber (6gm). It’s delicately sweet and crunchy and I love it as an in between
How To Crack The Belly Fat Code
snack and in salads. Peel and cut it like “french fry” strips and crunch your way to
health and weight loss. Squeezing lime or lemon juice, sprinkled with chili
powder or cayenne pepper gives it a zingy kick!
How To Crack The Belly Fat Code
Chapter 8
What Could Your Future Look Like Without Belly Fat?
You read this little book and you feel this is what you need. You are tired of the
belly fat, feeling bloated, the indigestion and medical bills are getting ridiculous,
you need to take your health into your hands. The doctor thrives on prescribing
pills and you’re mad as hell.
Imagine you made a decision to start eating healthy and lose your belly fat
You start learning about foods causing health problems (symptoms), eating the
right foods and being more active. I’m there to guide and support you through the
rough spots. Your friends and family make it hard with cook outs and parties, but
you make it through because you’re not emotionally attached to food anymore.
You are free at last!
You visit your doctor and he’s excited about how great you look and all your labs
are normal. You’re not experiencing the hot flashes like you used to. You no
longer have mood swings and depression. You don’t feel the aches in your joints,
So you’re learning to play tennis, one of the things you’ve always wanted to do,
but never made the time.
How To Crack The Belly Fat Code
You get to wear that little black dress, you’re healthy,
vibrant, full of energy. You find a new love, or
improve your relationship with your hubby. You’re
traveling, enjoying family and friends, looking sexy,
and younger. Way to Go! Life is Sweet!
I would love to help you along your journey to living
a healthy, vibrant life. You owe it to yourself and
your family. So start using my tips to kick that belly
fat. I look forward to helping you get to wear that
little black dress, living healthy, finding your passion,
living a full life and fulfilling your purpose. You are
strong and invincible.
Helping you transition to a healthier lifestyle.
Live Healthy, Live Strong, Live Long
Love, Kathleen
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Kickstart Session. Use code: NOBELLY FAT.
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comment about what you liked about this e-book.
How To Crack The Belly Fat Code
Here are my 10 commandments for what healthy weight loss should be:
1. You should not feel hungry
2. You should have more energy
3. You should lose fat, not muscle
4. You should eat real food (organic whenever possible)
5. Your overall health should improve
6. No artificial sweeteners (Sweet ‘n Low = chemical poison)
7. No GMO (genetically modified organism) ingredients
8. No time consuming recipes to follow (if you’re busy like me)
9. No popping chemical diet pills (As you know, the worst thing you can do)
10. Don’t step on the scale everyday.
The Must Have Supplements For Women Over 40:
Calcium - Found abundant in kale and other dark green veggies, not only dairy.
Vitamin D3 - natural plant based is best (cholecalciferol)
Omega 3s (EPA and DHA) - found in flaxseed, chia, fish oil and algae
B-Complex - abundant in algae. IMPORTANT: Natural *Telomeres for brain.
Shortened telomeres linked to aging/cancer. *
Best Oils To Use:
Extra Virgin Olive oil - heat sensitive (add after food is cooked, great for salads)
Coconut oil - tolerant to high heat
Grapeseed oil - tolerant to high heat
How To Crack The Belly Fat Code
Spices That Help Increase Body Heat
Cinnamon, Nutmeg, Ginger, Cayenne Pepper
Simple Sweet Potato Fries
Serves 4
Bake time approx. 35 mins.
Scrub 4 medium sweet potatoes
Cut into thick wedges. No need to peel.
Pat dry.
Add grapeseed oil to wedges with a pastry
Sprinkle sea salt,(optional) ginger and
cinnamon powder and toss in bowl.
Place wedges on a cookie sheet.
Place in oven at 425 F until done.
Place under broiler for more crispiness.
This is simple yet delicious. The cinnamon and ginger powder makes it taste like
sweet potato pie!
Simple Detox Bath
Epsom salts is rich in magnesium and sulfate. Adding it to your bath flushes toxins
and heavy metals from your body. It also eases muscle pain and helps you to
relax. Essential oil of lavender helps you to relax and de-stress. This is great after
a long stressful day or a tough workout.
2 cups of Epsom Salts
Essential oil of lavender, (optional)
Sprinkle about 15 drops of EO lavender on the Epsom salts.
Add Epsom salts to bath water.
Use a loofah brush or skin brush and stroke all over your body, starting from your
feet toward your heart. This helps to remove dead skin cells and stimulate your
lymphatic system to move and remove toxins.
How To Crack The Belly Fat Code
Relax and enjoy your bath. Drink plenty of water afterwards to rehydrate.
Here‘s a list of produce that you should always buy organic. They are sprayed
with pesticides and having a delicate skin means you will be eating these toxic
Sweet bell peppers
Kale/collard greens
( (3)
Here‘s a list of produce that is OK to eat non-organic:
Sweet peas
Kiwi fruit
Citrus fruits (grapefruit, oranges, lemons)
Sweet potatoes
( (4)
How To Crack The Belly Fat Code
Avoid Processed Meats: These foods are laden with chemicals, in particular,
sodium nitrate, a preservative which has been linked to cancer. Applegate Farms
has a Turkey bacon without the sodium nitrate and Oscar Myer now has hot dogs
without it also, but you should still limit, if not, eliminate these foods.
Sausage patties
Breakfast links
Chicken patties
Ground beef at fast food chains
Lunch/deli meat
Sausage or anything with a casing.
Sources: (1) (2) (3,4) (5)
How To Crack The Belly Fat Code
About Kathleen
I have been a natural health and whole
food advocate and researcher for over
30 years, (I guess most of my life - It’s
a passion I inherited from my mother).
A former cardiovascular sonographer, I
am currently a Dr. Sears Certifield
Health Coach and Master Certified
Coach. I love conducting workshops
and transforming womens’ lives,
leading them to be healthier, happier,
living longer - looking fabulous, feeling
fabulous and being fabulous.
How To Crack The Belly Fat Code
How To Crack The Belly Fat Code