Your Virgin Diet Holiday Guide by JJ Virgin by PKNY

ÂŠ 2013 JJ Virgin & Associates, Inc.

No New Year’s Day Regrets: 29 Strategies to Stay Fit, Fabulous & Focused During the Holidays My friend’s recollection began all too familiarly. “I had done really well all day,” she said, “I arrived at the party pleasantly full, and I had every intent to stick with The Virgin Diet.” I knew exactly where this conversation was going, so when she confessed after two glasses of pinot noir she dove into the ginger pumpkin pudding cakes, I didn’t blink. Over my nearly 30 years as a nutrition and fitness expert, I’ve heard some version of this story numerous times. Whether it’s your husband’s super-posh annual office dinner or your best girlfriend’s holiday gathering, you’re going to confront the enemy. Sure, your arch nemesis at the office will be at your holiday party, and your ever-vigilant aunt might guilt you into sampling her fruitcake, but I’m actually referring to that decadent dessert or special eggnog that always proves your diet downfall. It will be at the party or family gathering, testing every last ounce of your willpower. “You know what, I lose weight, not gain it, during the holidays,” Valerie Bertinelli told People magazine a few years ago. Make this your mantra this season. Let’s stop falling back on excuses: you needn’t succumb to poor eating, neglect exercise and stress control, and otherwise surrender to temptation just because everyone else does or it’s “normal” to pack on a few pounds during the holidays. I can’t come with you to the party to prevent you from slipping up, but I’ve developed some helpful tactics to stymie whatever enemy rears its ugly head during the holidays, whether that means apple spice cake or your carb-pushing cousin. I’ve battle-tested these 27 strategies to help you stand strong when temptation strikes. (And make no mistake: it will strike around the holidays.) Curb your Appetite & Cravings Holidays become a landmine for temptation, whether you’re mingling at your annual office party or stranded at your in-laws for an early-Christmas visit. It always happens when you’re least prepared: you innocuously walk into the kitchen for a cup of green tea when you remember leftover pumpkin bread pudding with bourbon hard sauce lurks in the fridge. With this arsenal of top strategies, you can zap cravings and hunger pangs so you have no lingering regrets about devouring that giant slice of apple-cranberry pie a la mode during Friends reruns. © 2013 JJ Virgin & Associates, Inc.

1. Drink half your body weight in water ounces. So if you weigh 150 pounds, that’s a minimum of 75 ounces per day. Make it simple: carry a Sigg or other canteen and sip throughout your day. (Grab my optimal water schedule here.) Banish all excuses: if filtered water isn’t your thing, slice some fresh orange or lemon and make spa water. The only time I don’t want you drinking too much water is during meals, when too much liquid can dilute stomach enzymes that break down protein. Otherwise, drink up! 2. Increase your fiber. Fiber is my go-to appetite suppressant. (I call it my secret weapon for fat loss and fast metabolism.) Sure, it keeps you regular, but fiber also balances blood sugar and reduces hunger and cravings so you’re less likely to want to devour that sticky toffee pudding cake. Hunger-busting high-fiber fave foods include raw nuts/ seeds, legumes, berries, non-starchy-veggies, and flax or chia seeds. If you’re not meeting your 50-gram daily fiber quota from food (it can be a challenge during the holidays), Extra Fiber is a great-tasting, non-gritty fiber powder that delivers a whopping 9 grams of fiber per scoop and blends well in water or your protein shake. 3. Banish your enemy. Whatever edible concoction becomes your holiday frenemy has to go. No “testing your willpower,” because willpower suddenly dissipates around 9 p.m. and goes downward from there. Any “problem” food – yeah, even healthy ones like almond butter – lurking in your cabinets or fridge is fair game to devour during a momentary lapse of judgment. Keep trigger foods out of the house and you’ll be far less likely to succumb when temptation strikes. 4. Try my favorite appetite-zapping supplement. Despite your best efforts, sometimes you need a little extra help to reduce cravings and hunger during the holidays. AppControl™ combines raspberry ketones (recommended by Dr. Oz) with green tea, velvet bean extract, cayenne, cacao extract, and caffeine. AppControl™ doesn’t give you permission to indulge, nor will it completely turn off your cravings switch, but it can take the edge off your appetite and increase fat burning. Hey, every little bit helps, right?

It’s All in the Timing It’s not just what you eat, it’s when you eat. As you learned in The Virgin Diet, every time you eat, you raise blood sugar, which in turn raises insulin and shuts down fat. You can quickly understand how this becomes a problem when you constantly give in to holiday temptations, beginning with the frosted gingerbread cookies your receptionist brought in and concluding with a 9:30 p.m. fridge raid where you discover leftover eggnog coffee cake. Simply put, your body never has a chance to reach into its fat stores to burn, even when you snack on healthy foods and especially not with sugary treats. These optimal-meal time strategies provide consistency to help stabilize blood sugar, which reduces hunger and cravings. I can’t promise those candy cane kiss cookies won’t still be a temptation, but when you’re full with balanced blood sugar levels, you’ll be far less likely to dive in.

5. Have a Virgin Diet Shake within an hour of waking. Your body shifts into fasting mode when you sleep. Because you can’t store protein, getting it at breakfast becomes especially important to prevent muscle breakdown. That’s why I want you to have a protein-rich breakfast within an hour of waking up. I know: most people aren’t hungry that early, so the Virgin Diet All-in-One Shake provides the perfect breakfast to curb cravings and hunger and keep you full and focused all morning. I’ve had clients do nothing else and still get amazing results by ditching their sugar-bomb breakfast for a fast, easy Virgin Diet Shake. 6. Eat every 4 – 6 hours. You can predict the likely aftermath: you get caught up in Macy’s One-Day holiday sale and forget lunch. You arrive home mid-afternoon exhausted and famished, when you suddenly discover your daughter brought freshly baked gingerbread cookies home from school so you decide you’ll sample just one bite… Prevent that potential diet debacle by eating every 4 – 6 hours. (A few exceptions who can eat more often: athletes and people with reactive hypoglycemia or other medical condition.) Follow The Virgin Diet Plate with lean protein, healthy fats, lots of leafy and cruciferous veggies, and slow-release high-fiber starches. If a meal just doesn’t fit your super-busy holiday schedule, get those same hunger-busting nutrients in a Virgin Diet Shake. With a protein shake, you never have an excuse to skip a meal. 7. Put the brakes on eating 2 – 3 hours before bed. Breakfast and even lunch get preferential treatment for your body to burn rather than store. But later in the day, why should it bother since you’re unlikely to become sedentary as bedtime arrives? Besides, you’re far likelier to make less-than-optimal eating choices (looking at you, salted fudge brownies) around 11 p.m. watching National Lampoon’s Christmas Vacation for the zillionth time. Instead, take a hot bath and read a trashy novel rather than a late-hour kitchen detour. If you’re hungry before bed, make sure you did dinner right: too many carbs can © 2013 JJ Virgin & Associates, Inc.

trigger late-night cravings. A study at The University of Washington showed a glass of water curbed hunger pangs in everyone who hydrated before bed. 8. One snack if you need it. Holidays provide ample opportunity to graze, but how often do you snack out of genuine hunger? Do your meals correctly to optimize fat burning and you won’t need to snack. But I get it: some days you do everything correctly and then your coworker brings in freshly baked cinnamon bun cookies or you’re stranded in the mall food court. To take the edge off temptation, keep Virgin Diet Bars in your bag or purse for those occasions. Other smart snacks include raw nuts and seeds, hummus or guacamole with raw veggies, and apple slices or celery with almond butter. Simply put: snack smartly and only when you need to. While You’re At the Party Some functions you attend out of obligation, while others are actually fun. Despite friends and festivities, almost every social event revolves around food. That doesn’t mean you need to, nor does it mean you need to piously abstain from decadent desserts. Just don’t let a glass of pinot noir or a few bites of something become a free-for-all to dive into the peppermint bark cookies. Employ these strategies at your next holiday social function for a no-regrets next morning (at least about the food!).

9. Double shakes on party day. Big holiday office party or best friend’s gathering tonight where you know you’ll indulge? I repeat, because it’s that important: no skipping meals! Instead make breakfast and lunch The Virgin Diet Shake. Combine The Virgin Diet All-inOne Shake with So Delicious unsweetened coconut milk, Extra Fiber, and berries to keep you full and focused all day so you’re not diving into the petite quiche pastries as you await dinner that’s already an hour late. 10. No freebies. “I’ve eaten really well all week, so I’ll just splurge at brunch with my girlfriends on Sunday.” You know the routine: a cheat meal becomes a cheat day. Take the word “cheat” out of your vocabulary. You’re setting yourself up for psychological disaster, and the hormonal imbalances trigger further cravings. Stick to my 3-bite rule but otherwise eat clean. You’ll thank me January 1 st when everyone else is dieting but your skinny jeans fit perfectly. 11. Keep tabs on your enemies. Abandoning all logic and diving into one of those tiny coffee-shop doughnuts becomes far more difficult once you know your numbers. That little cup of eggnog packs a whopping 350 calories. Ditto the stuffing. Pumpkin pie, you’re packing around 400 calories before the whipped cream. Many of these calories come from sugar and other carbs that break down to sugar (and store as fat) in your body. Once you realize how easy it is to devour several thousand calories at one meal, you’ll reconsider what’s allowed on your plate. © 2013 JJ Virgin & Associates, Inc.

12. Keep my 3-bite rule. A world-renowned pastry chef has catered your office party with his dark chocolate petit fours. If you’re on cycle 3 of The Virgin Diet, have three polite bites – we’re talking how you would eat it on live TV, not in your living room – and step away from the dessert. You’ll appease your sweet tooth without coming off as a wet blanket. Just be warned: not every baked good your coworker brings in and other holiday indulgences constitute the 3-bite rule. Choose judiciously. 13. Go for the healthy stuff first. Holidays are synonymous with buffets and endless potluck dinners. Just because you have an all-you-can-eat invitation doesn’t mean you need to do so. One trip through the line and call it quits. Fill up on lean protein and leafy greens and you’ll be less likely to devour – or want to devour – candied walnut sweet potato casserole. 14. Bring your own. Potluck dinners make the perfect opportunity to “sneak” in a healthy veggie dish or that new chicken recipe you’ve been dying to prepare. Better yet, become the host, which gives you hands-on abilities to make succulent yet healthy dishes that even your most carb-crazy girlfriend will enjoy. Trust me, your Brussels sprouts sautéed in olive oil, garlic, and onions will be a far bigger hit than another green bean casserole. 15. Eat before you go. Think about your last dinner party. It probably started an hour late, which meant you felt famished by time the salad arrived. Take control and go to your next social function pleasantly full. You can still enjoy the food but you’ll bypass the temptation to devour stale fruitcake cookies as you wait for dinner. 16. Wear fitted clothing. Elastic waistbands have no business at holiday social functions. If nothing else, they give you permission to indulge in second helpings of cranberry-walnut stuffing. Instead, wear your most fitted little black dress or the slimmest (and slimming) top and skinny jeans you can find. You’ll think twice before devouring that gooey cinnamonraisin bread. 17. No free hands. You know the routine: you’ve got a Cosmo in one hand and the next thing you know, your other hand is grabbing a pecan cranberry torte from your handsome server. Keep both hands out of trouble by carrying a sexy clutch. You won’t have free hands and you wouldn’t dare set down that sleek new Gucci bag to grab a turtle brownie. 18. Don’t become the party lush. Indulging at the beginning makes you a more relaxed party guest, but it can also create lapse of judgment where you absent-mindedly nibble on Brie and crackers while making small talk. If you drink, save the pinot noir till dessert and you’ll reduce your risk of caloric overload, not to mention bypassing tipsy-ville. By the way, sugar with alcohol is a surefire strategy for fat gain. Any drink with the word “nog” or served with an umbrella is a fat bomb ready to go off tomorrow morning on the scales.

19. Keep my 2:1 rule. Hangovers happen because, well, you drink too much, but also because you’re dehydrated. For every glass of pinot noir or shot of tequila you drink at your best friend’s cocktail party, have two glasses of water to match. You’ll meet your water quota and put the brakes on the booze. You’ll thank me in the morning. More Than Just Food: Other Strategies to Stay Lean & Healthy During the Holiday You know the right foods determine whether your store or burn fat. Eat that gargantuan slab of pepperoni deep-dish or chocolate-peanut butter fudge and you’ll find that muffin top becomes a little bigger. Dine on wild salmon and sautéed Brussels sprouts and you’ll feel lean and sexy the next morning. As you learned in The Virgin Diet, numerous other factors contribute to fat loss. Cycle 3 is all about making fast fat loss permanent fat loss, and those strategies include food but also optimal lifestyle changes. ‘Tis the season to be stressed out and sleep-deprived, which can undo your most stalwart efforts. I know how challenging these things can be around the holidays, but full effort is full victory, so make these strategies a top priority:

20. Meet your sleep quota. As I discussed in The Virgin Diet, even one night of crappy sleep can create hormonal hell that plays out as hunger, craving, and snapping at your receptionist for making an innocuous comment. Optimal sleep becomes especially crucial to reduce stress and stay on top of your game during the holidays. Party down early and flip off those sitcom reruns to meet your seven-to-nine hour sleep quota. (Grab more optimal-sleep strategies here.) 21. Indulge in non-food rewards. You got your bonus so you head to happy hour with your office girlfriends. Or you’ve had a hard afternoon shopping so you’re tempted to treat yourself to one of those sugar-bomb 600-calorie hot chocolates. Holidays present all kinds of food obstacles to appease stress and reward yourself. (See Dr. Alber’s tips to avoid emotional eating during the holidays.) Make a mental shift to non-edible rewards. If you can’t indulge in a massage, schedule – yes, schedule! – a hot bath with a trashy novel before bed. Write thank-you cards or volunteer. Find your brain’s feel-good reward mechanisms and you won’t be as tempted to devour hot chocolate and a coffee-shop stale pastry. 22. Practice gratitude. A study in the journal Psychiatry showed people who kept a gratitude journal experienced more joy and optimism compared to the other two groups who wrote about neutral or negative experiences. In the frenzy of food and festivities, we forget the holidays’ true meaning. Make your own gratitude list: Remind your family and friends who’ve gathered how much you appreciate them. Surprise someone who’s shown © 2013 JJ Virgin & Associates, Inc.

you kindness not only with gifts, but also with a thank-you phone call or email. You’ll feel great, with no lingering regrets like you’d have with that second piece of caramel pecan pie. 23. Schedule in bliss time. Why is this so hard for many people? We go out of our way to take care of others all day and yet won’t take 30 minutes for deep breathing, meditation, yoga, or otherwise unwinding. Chronic stress does more than just make you miserable and cranky: it revs up cortisol, which does a fabulous job storing fat and breaking down muscle. Just what you don’t need during the holidays! Treat stress management as a priority, add it to your iPhone reminders, and make relaxation as important a part of your day as clean eating and exercising. 24. Work it out. Juggling shopping, preparing for your in-laws, and a multitude of other stresses holidays bring might mean exercise goes on the back burner. Don’t let that happen. Hire a trainer and ask them to charge you double if you bale. Otherwise, you might drive right past your gym for the shopping mall. If you’d rather work out at home, my free 4X4 Workout provides a fast, effective 15-minute workout: far less time than it takes to find a parking space at the mall on a December Saturday. 25. Journal daily, weigh/ measure weekly. Surely you’ve heard me mention that study about people who wrote everything they ate down lost twice as much weight as those who didn’t. If a supplement made those claims, the line would be longer than for those new iPads. A food journal keeps you honest and helps you pinpoint any trouble areas. (You’ll be far clearer about why you gained two pounds.) While you’re writing down your food, make sure you weigh and measure yourself once weekly and write those numbers down. Grab those journal pages and lots of other free helpful resources for fast fat loss here.

Social Support Everyone needs a little help around the holidays. You can meet your fat-loss goals going it alone, but having a group of like-minded friends makes the journey more fun and attainable. Sometimes you need a sympathetic ear, but you also need that tough-love friend who isn’t afraid to reprimand you when you stray (or think about straying). Some of my favorite tactics to make fast fat loss permanent fat loss include:

26. Have a serious bathroom talk. Lean on your friends, but never underestimate your own ability to attain your goals. Maybe you’ve reached an excruciating dilemma: go for that second apple cinnamon pastry or respect yourself in the morning? Stop the cognitive dissonance and proceed to the bathroom or nearest private space immediately. You’re going to need to have that talk with yourself in the mirror: are you going to let a wimpy pastry be your undoing? Hopefully in your clutch you have your mission statement and that picture of who you want to look like. (Just position your head on a picture of your ideal body.) Time for some tough love: pull those out and talk your way through this temptation. © 2013 JJ Virgin & Associates, Inc.

27. Bring your best friend to call you out. Nothing like a tell-it-like-it-is girlfriend to give you the Oh no you don’t! look when you’re about ready to nosedive in the turtle cheesecake or smell the wonderful waft of cinnamon buns in the mall. Face it: even the best of us lapse in judgment sometimes, and brutal honesty from a bestie can be your best defense against succumbing to a pear-cranberry streusel. 28. Stick with the skinnies. Think about the five people you spend the most time with. Guess what? You are a conglomerate of those people. So if your best girlfriend’s idea of a night out involves a chain restaurant with gargantuan entrees and oversized margaritas, chances are you’re making a New Year’s resolution about now for fast fat loss. During the holidays, hang out with friends who skip pumpkin lattes to sip green tea and prefer manicures instead of manicotti Neapolitan. 29. Make lateral shifts. Holidays typically trigger a favorite food or drink that takes us back to childhood. Hot cocoa is one of my favorites. I make my own version by warming unsweetened almond or coconut milk and stirring in my Allin-One chocolate powder. Delicious, satisfying, without the calorie or sugar overload; and so rich, you won’t need marshmallows or whipped cream! Rather than tell people not to eat something, I’ve developed what I call lateral shifts: healthier satisfying substitutes for your favorite foods without the excess calories, sugar, other carbs, or lingering guilt. Some other examples include: Instead of

Substitute

Cow’s milk

Unsweetened coconut or almond milk

Hot cocoa powder

The Virgin Diet All-in-One chocolate powder

Ketchup

Salsa

Barbeque sauce

No-added-sugar marinara

Yogurt

Unsweetened Greek yogurt (if you can tolerate dairy) or coconut yogurt

Peanuts

Raw almonds

Peanut butter

Almond butter

White potatoes

Sweet potatoes

Pasta

No-corn quinoa pasta or spaghetti squash

Flour

Almond or coconut flour

Bleu cheese

Goat cheese (if you can tolerate dairy)

Ranch dip

Hummus

Holiday chocolates

Dark chocolate (low-sugar/ at least 80% cacao)

Gooey desserts

Apple slices or celery with almond butter

3 Strategies to Prevent Holiday Overeating I asked Susan Albers, Psy.D., author of Eating Mindfully and psychologist at the Cleveland Clinic, about how to prevent overeating during the holidays. She provided three helpful strategies: I tell my clients to remember the 3 M’s. Move, Minimize and Mindful: 1. Move: The holidays give amble time for more movement. Set up holiday activities that move you away from the table, such as walking down the street caroling, flag football, a snow ball fight, ice skating, snow angels, and shoveling snow. They can even get your heart rate up to help you cope with stress and help you to avoid overeating. 2. Minimize: Keep it simple. You don’t have to go overboard on presents and food. Whenever you have a task ahead, ask yourself how to keep it simple—use gift bags instead of wrapping and buy pre-chopped veggies instead of cutting them up yourself. 3. Mindful: Be mindful of each bite. Each bite counts. It’s fine to enjoy holiday treats as long as you eat them slowly and are mindful of your portion size. Let “Eat, Drink & Be Mindful” be your mantra.

Holiday Survival Tactics from the Party Girl – Esther Blum I knew Esther would provide a great answer when I asked her how to reduce stress during the holidays. Here is my favorite (decidedly adult) tip from her interview. Be sure to add her upcoming book, Cavewomen Don’t Get Fat, to your must-read 2014 list: it comes out December 31.

Get Some Vitamin O. Long and luscious orgasms have been shown to decrease cortisol levels and raise the good estrogen (estradiol), and make your thyroid more efficient. And, you’ve got to use it or lose it. If you’re feeling less than randy, get your passion groove back with some zinc. Zinc-rich foods increase sexual function in women. Zinc supports healthy adrenal activity, which combats the negative effects of stress. Healthy adrenals translate into more energy, and because you’ll feel less burned out by physical activity, you’ll benefit from increased sexual stamina. Foodrich sources include oysters and other shellfish, turkey, mushrooms, and seeds like sesame, sunflower, poppy, and pumpkin. Also try sunflower and alfalfa.

Our Friends and Family Favorite Holiday Recipes Leanne Ely’s

Roast Turkey (and Stock) and Paleo Stuffing INGREDIENTS: 1 (15-lb.) turkey (at least – more if you want a lot of leftovers) 1 large onion, halved 1 large carrot, halved 1 large stalk celery, halved 1/2 teaspoon dried thyme 1/2 teaspoon rubbed sage Sea salt and freshly ground black pepper, to taste Ghee 1/2 cup water Turkey neck stock: 1 turkey neck (comes with the turkey) 1 small onion, halved 1 small carrot 1 small stalk celery Water INSTRUCTIONS: Preheat oven to 500 degrees. Remove giblets and neck bone from turkey cavities; reserve neck for later use*. Rinse turkey with cool water and pat dry. In a large bowl, toss together onion, carrot, celery, thyme, sage, salt and pepper; insert this mixture in the large cavity of the bird then place the turkey on a rack in a shallow roasting pan and gently rub ghee under and over the skin. Pour the water on the bottom of the pan. Insert a meat thermometer in the thickest part of the thigh muscle, but don’t allow it to touch the bone (or you’ll get a false reading). Roast turkey for 30 minutes then re-set oven temperature to 325 degrees; roast for 4 to 5 hours (depending on size) or until the meat thermometer registers 180 degrees. Remove turkey from the oven and allow it to rest in the pan for 10 minutes; transfer to a cutting board and cover it with aluminum foil wrap to keep it warm. Allow it to rest for at least an additional 30 minutes.

LEANNE’S NOTE: Personally, I don’t baste because it actually dries out the bird! Every time you open the oven door, you lose 25 degrees of heat; therefore, you have to cook it longer, which, in turn, means a drier bird. *After you’ve placed the turkey in the oven, place reserved neck in a medium saucepan with a tight-fitting lid; add 1 small onion, 1 small carrot and 1 small stalk of celery then fill saucepan about three-quarters of the way up with water; bring to a boil then reduce heat, cover and gently simmer for 1 hour. Strain broth, discarding solids; set aside for making gravy.

Paleo Stuffing INGREDIENTS: 10 slices bacon, chopped 5 medium stalks celery, diced 2 large onions, diced 2 green apples, cored and diced (but not peeled) 1 pound bulk breakfast sausage (no casings) 8 ounces mushrooms, finely chopped 2 tablespoons cider vinegar 1 cup dried cranberries 1 cup chopped pecans 2 teaspoons poultry seasoning 1/2 cup minced fresh parsley 2 eggs, lightly beaten 1/3 cup low sodium chicken broth INSTRUCTIONS: Preheat oven to 375 degrees. Cook the chopped bacon in a large skillet over medium-high heat till the fat starts to release. Add celery, onions and apples; cook for 5 minutes. Now add the sausage and mushrooms and sauté till bacon and sausage are cooked through. Drain off any excess fat. Place remaining ingredients (vinegar through broth) in a large bowl; add contents of skillet and blend well. Spread mixture in a 9- x 13-inch baking pan; bake for 20 minutes or until lightly browned (not chocolate brown!).

Leanne Ely is a New York Times bestselling author, and the author of the Saving Dinner series. According to Woman’s Day Magazine, she is the expert on family cooking. www.savingdinner.com

David Sinickâ&#x20AC;&#x2122;s

Roasted Pumpkin & Basil Soup Serves 4-6 Ingredients 5 lb diced pumpkin 1 garlic bulb, un-peeled 2 tablespoons olive oil 1 white onion, diced 3 tablespoons ground cumin 4 cups vegetable stock 1 bunch fresh basil, roughly chopped Salt & pepper to taste Instructions Preheat oven to 350 degrees F. Place garlic bulb top down on an oven tray and drizzle with 1 tbsp. of oil. Place diced pumpkin on the same tray around garlic. Place tray in oven and bake for 50 minutes or until vegetables are tender. Remove from oven and cool slightly before peeling garlic cloves (squeeze cloves from skin). Fry onion in a large pan with remaining olive oil on medium heat for 2 minutes. Add cumin and stir for a further minute until aromatic. Add stock, pumpkin and garlic cloves and simmer for 10 minutes, stirring constantly to form a thickened soup, while still leaving cubes of pumpkin intact. Add basil and simmer for an additional 2 minutes. Remove from heat. Add salt and pepper to taste before serving.

David Sinick runs one of the largest Paleo Communities on the web - Paleohacks.com, and is a avid Paleo enthusiast living in Los Angeles, California.

ÂŠ 2013 JJ Virgin & Associates, Inc.

Dr. Sara Gottfried’s

Holiday Noodle Kugel Preheat oven to 375 degrees Bring 6 quarts of water to a rapid boil. Blend in food processor or blender: 2 medium honeycrisp apples, peeled 2 bananas 1/2 cup ground chia seeds 3 tbsp. cashew butter 3 tbsp. almond butter 1 can unsweetened coconut milk (full fat) 3 tbsp. coconut oil 1 tsp. vanilla extract 1 1/2 tsp. cinnamon 1/2 tsp. cardamom powder 1/4 tsp. ginger powder 2 tbsp. lemon juice Add to boiling water: 4 cups dry quinoa noodles (or other gluten free and corn free noodles) Cook noodles according to instructions on package, subtracting 4 minutes, until noodles are not quite al dente (they will continue to cook in oven). Strain noodles and rinse with cold water. Mix noodles together with blended ingredients, stir in: ½ cup cacao nibs or raisins (optional) Spread noodle mixture evenly into large glass casserole dish. Top with ¼ c. sliced almonds Bake until top is golden brown-- approximately 30 minutes. Makes 8 servings Approximately 450 calories per serving

Dr. Sara Gottfried’s

Yorkshire Pudding 2 tablespoons creamed coconut 3 eggs 2 cups unsweetened coconut milk 1 cup coconut flour 1 teaspoon baking powder ¼ teaspoon salt drippings from roast, or vegetables roasted in olive oil Preheat oven to 475. Spray a muffin tin lightly with olive oil or coconut cooking spray. Pour approximately 2 tablespoons of roast drippings into the bottom of each muffin cup. Once oven is preheated, put muffin tin in oven to heat drippings. While drippings heat, beat eggs until frothy. Whisk in creamed coconut, and coconut milk. In separate bowl, mix together coconut flour, baking powder, and salt. Combine with wet ingredients. Once drippings are very hot and begin to smoke, remove from oven and quickly spoon batter into each tin. Bake at 475 for 25 minutes. Allow to cool slightly before serving.

The Virgin Diet Cookbook

Thanksgiving Turkey Wrap with Cranberry Sauce Makes 2 servings 2 brown rice tortillas 2 tablespoons Eggless Mayo 4 tablespoons Nutty-Cranberry Orange Sauce 1 cup baby kale 8 ounces deli-sliced nitrate free turkey breast 1/2 medium apple, cut into 8 slices 2 tablespoons thinly sliced red onion Heat a large nonstick skillet over medium. Working one at a time, place tortilla in skillet and cook, turning several times, until heated through, about 45 seconds total. Lay the tortillas on a work surface and spread each with mayo and cranberry-orange sauce. Top with kale, turkey, apple slices, and onion. Roll up tightly.

Creamy Eggless Mayo Makes 3/4 cup 1/4 cup unsweetened coconut milk (such as So Delicious) 1/2 cup raw cashews 1 tablespoon fresh lemon juice 1 tablespoon Dijon mustard 1/2 teaspoon sea salt 1/2 cup macadamia nut oil Combine the coconut milk, cashews, lemon juice, mustard and salt in a blender. Puree. With the blender running, add the oil in a slow steady stream until the mixture is thick and creamy. Keeps well in the refrigerator for up to 3 weeks.

Nutty Cranberry-Orange Sauce Makes 1 1/2 cups 2 cups fresh or frozen cranberries 1/2 cup fresh or frozen raspberries 3/4 cup water 3 tablespoons monk fruit extract 1/3 cup walnuts, coarsely chopped 1 tablespoon grated fresh orange zest Combine the cranberries, raspberries, water and monk fruit extract in a medium saucepan over medium-high heat. Bring the mixture to a boil, reduce the heat to medium and cook, stirring occasionally, until all of the cranberries pop and the mixture has thickened slightly, about 6-8 minutes. Remove the heat and stir in the walnuts and zest. Cool completely and chill for at least 3 hours before serving. Can be refrigerated for up to 1 week. ÂŠ 2013 JJ Virgin & Associates, Inc.

The Virgin Diet Cookbook

Toasted Macadamia Nut Dressing Makes 1/2 cup 1/3 cup macadamia nut oil, divided 1/4 cup raw macadamia nuts 2 tablespoons white wine vinegar 1 teaspoon Dijon mustard 1/8 teaspoon monk fruit extract 1/2 teaspoon sea salt 1/8 teaspoon freshly ground black pepper Heat 1 tablespoon of the oil in a small skillet over medium. Add the macadamia nuts and cook, stirring occasionally, until lightly toasted, 4-5 minutes. Transfer to a bowl and let cool. Combine the vinegar, mustard, monk fruit extract, salt and pepper in a clean bowl. Stir in the cooled nuts and any oil accumulated at the bottom of the bowl. Whisk in the remaining oil in a slow steady stream until well combined. Keep in a tightly covered container in the refrigerator for up to three weeks.

ÂŠ 2013 JJ Virgin & Associates, Inc.

The Virgin Diet Cookbook

Cauliflower Puree Makes 4 servings 1 cauliflower, about 2 pounds, stem removed and roughly chopped 1/2 cup unsweetened coconut milk (such as So Delicious), warmed 2 tablespoons extra virgin olive oil 3/4 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Place cauliflower in a medium saucepan with 3 cups water. Bring to a boil over mediumhigh heat; immediately reduce heat medium, cover, and gently simmer until very tender, 10-12 minutes. Drain and transfer to the bowl of a food processor; add the coconut milk and puree. Stir in the oil, salt, and pepper.

The Virgin Diet Cookbook

Thyme Roasted Root Vegetables Serves 4 8 ounces peeled butternut squash, cut in 1-inch chunks, about 2 cups 1 large white turnip, 8 ounces, peeled and cut into 3/4-inch chunks 1 medium red onion, peeled and cut through the root into 8 wedges 1 small sweet potato, 6 ounces, peeled and cut into 3/4-inch chunks 4 teaspoons fresh thyme leaves 1 tablespoon palm fruit oil 1/8 teaspoon ground nutmeg 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Preheat the oven to 425ď&#x201A;°F. Lightly oil a large baking sheet. Combine the squash, turnip, onion, sweet potato, thyme, oil, nutmeg, salt and pepper in a large bowl; toss well. Spread vegetables onto the prepared baking sheet in a single layer. Roast vegetables, stirring occasionally, until fork tender and lightly browned, 33-35 minutes.

ÂŠ 2013 JJ Virgin & Associates, Inc.

The Virgin Diet Cookbook

Cinnamon Roasted Pecans Makes 1 1/2 cups 1 1/2 cups slow roasted pecans 1/2 teaspoon macadamia nut oil 1/2 teaspoon ground cinnamon 3/4 teaspoon monk fruit extract 1/4 teaspoon sea salt 1. Preheat the oven to 200°F. 2. Combine the pecans and oil in a medium bowl and toss well. Combine cinnamon, monk fruit extract and salt in a separate bowl. Add the spice mixture to the nuts and stir well to coat. Place the nuts in a single layer on a large baking sheet. Bake 10 minutes, remove from the oven and cool at least 10 minutes before serving. Store in a covered container.

Slow Roasted Pecans Note: If your oven doesn’t go to 140 degrees, you will need a dehydrator 1 1/2 cups raw pecans 1/2 teaspoon sea salt Place nuts in a bowl and add enough water to cover by 3-inches then stir in salt. Let nuts soak overnight. Preheat the oven to 140° degrees. Drain nuts and spread onto a baking sheet or place in a dehydrator. Bake nuts for 8 hours. Remove from the oven or dehydrator and let cool completely (nuts will crisp up as they cool). Store nuts in a sealable plastic bag in the refrigerator for best results.

The Virgin Diet Cookbook

Roasted Red Pepper Hummus Makes 4-6 servings 1 (15-ounce) can organic no salt added garbanzo beans, drained and rinsed 1 garlic clove 3 tablespoons organic tahini paste 1 bottled roasted red peppers, drained and patted dry 2 tablespoons lemon juice 2 teaspoon grated lemon zest 1/4 teaspoon Tabasco 2 tablespoons extra virgin olive oil 1/4 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Combine the beans, garlic, tahini paste, roasted red pepper, lemon juice, zest and hot pepper sauce in the bowl of a food processor; puree. Stir in the olive oil, salt and pepper. Transfer to a bowl to serve. Great to keep on hand for an afternoon snack with vegetables *keeps up to 1 week in the fridge

ÂŠ 2013 JJ Virgin & Associates, Inc.

Dr. Sara Gottfried’s

Coconut "Hot Chocolate" In small sauce pan over low heat, stir often: 2 cups coconut milk 2 tablespoons cacao nibs Stir until milk turns brown from cacao infusion, then add: ¼ teaspoon vanilla extract Drink! Optional: Pour milk through strainer into a mug to remove cacao nibs. You can save the nibs to top protein shakes, as they still have plenty of flavor! Add a pinch of Stevia to taste.

**Geek out with Dr. Sara: Cacao is an excellent source of fiber- a one ounce serving contains 36 grams! And on a somewhat unappetizing note: a recent study in "Nutrition and Metabolism" found that adding as little as 6.6 grams of cacao fiber per day to your diet may improve regularity and bowel function. References: Sarriá, Beatriz, Sara Martínez-López, Aránzazu Fernández-Espinosa, Miren Gómez Juaristi, Luis Goya, Raquel Mateos, and Laura Bravo. "Effects of regularly consuming dietary fibre rich soluble cocoa products on bowel habits in healthy subjects: a free-living, two-stage, randomized, crossover, single-blind intervention." Nutrition & metabolism 9, no. 1 (2012): 1-10. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3369210/

Sara Gottfried, M.D. teaches women how to balance their hormones naturally so they can rock their mission. She is a Harvard-educated physician, speaker and New York Times bestselling author of The Hormone Cure (Simon & Schuster, 2013). She is board-certified in Obstetrics and Gynecology. Dr. Sara’s mission is to help women lose weight, feel great and vital from their cells to their soul. Learn more at http://www.saragottfriedmd.com/.

Debbie Adler’s

Dark Chocolate Covered Cacao Nib Macaroons Ingredients Macaroons 3 cups unsweetened shredded coconut ½ cup all-purpose, gluten-free flour 2 tablespoons sunflower seed butter ¼ teaspoon fine sea salt ½ cup culinary coconut milk (I use So Delicious) ⅓ cup coconut nectar 1 teaspoon vanilla extract 1/8 teaspoon stevia powder ¼ cup cacao nibs Dip 3 tablespoons coconut oil  3 tablespoons cacao powder  2 tablespoons coconut nectar  1/8 teaspoon stevia  1/8 teaspoon fine sea salt Must Do Preheat oven to 325°F and line a 15 x 13 cookie sheet with parchment paper. Whisk together the shredded coconut, flour, sunflower seed butter and salt. Make a well in the middle. Add the culinary coconut milk, coconut nectar, vanilla extract and stevia and stir to combine. Pour in the cacao nibs and stir to incorporate. Carve out portions of the macaroon dough with a 2-inch ice cream scoop and place on the prepared cookie sheet. Dip the utensil in water in between scoops. Bake for 18 – 20 minutes or until just lightly browned. Rotate the cookies sheet halfway through baking. Remove the cookie sheet from oven and let cool on a cooling rack. To make the dip: melt the coconut oil in a small microwave safe bowl until melted. (about 20 seconds) Mix in the cacao powder, coconut nectar, stevia and salt. Stir together to combine. Once cool, turn over each macaroon and dip into the chocolate sauce. Place on parchment paper and place in fridge or freezer to harden. Debbie Adler   Owner, Sweet Debbie's Organic Cupcakes   Author, Sweet Debbie's Organic Treats: Allergy-free & Vegan Recipes from the Famous Los Angeles Bakery (Harlequin, 2013)   @OrganicCupcakes www.sweetdebbiesorganiccupcakes.com   (818) © 2013 JJ Virgin & Associates, Inc.

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Debbie Adler’s

Cranberry Chia Bars Makes 16 squares Must Have Sheet of parchment paper slightly larger than 8 x 8 inches 1¾ cups gluten-free oats ⅓ cup all-purpose gluten-free flour 2 tablespoons chia seeds ⅜ teaspoon guar gum ¼ teaspoon fine sea salt 6 tablespoons coconut oil 6 tablespoons coconut nectar ¼ cup cranberries, roughly chopped Must Do Preheat oven to 325°F. Line an 8 x 8-inch square baking pan with parchment paper, with a little extra over the sides. Mix together the oats, flour, chia seeds, guar gum and salt in a large bowl. Microwave the coconut oil and coconut nectar in a measuring cup for 20 seconds and stir to combine. Pour the coconut oil mixture into the oat mixture. Fold in the cranberries. Spoon the batter into the prepared pan and smooth it into the corners and on top with a wet baking spatula to cover the pan evenly. Bake for 24 to 25 minutes, or until the oats are a light golden brown. Rotate the pan from front to back halfway through baking. Remove the pan from the oven to a wire rack and let sit for about 15 minutes before putting in the freezer for at least 1 hour. Transfer the parchment paper to a cutting board and cut into 16 bars. Wrap each bar individually in parchment paper or bakery tissue paper, place in sealable plastic bag and keep frozen until ready to pack or eat. Nutrition Information Per Serving (1 bar): 100 calories, 6 g total fat, 0.0 mg cholesterol, 19 g carbohydrates, 40 mg sodium, 2 g fiber, 2 g protein, 4 g sugars

Debbie Adler’s

Sweet Cranberry Hemp Bars Makes 16 squares Must Have Sheet of parchment paper slightly larger than 8 x 8 inches 1¾ cups gluten-free oats ⅓ cup all-purpose gluten-free flour ⅓ cup hemp seeds ⅜ teaspoon guar gum ¼ teaspoon fine sea salt 6 tablespoons coconut oil 6 tablespoons coconut nectar ¼ cup dried cranberries Must Do Preheat oven to 325°F. Line an 8 x 8-inch square baking pan with parchment paper, with a little extra over the sides. Mix together the oats, flour, hemp seeds, guar gum and salt in a large bowl. Microwave the coconut oil and coconut nectar in a measuring cup for 20 seconds and stir to combine. Pour the coconut oil mixture into the oat mixture. Fold in the dried cranberries. Spoon the batter into the prepared pan and smooth it into the corners and on top with a wet baking spatula to cover the pan evenly. Bake for 24 to 25 minutes, or until the oats are a light golden brown. Rotate the pan from front to back halfway through baking. Remove the pan from the oven to a wire rack and let sit for about 15 minutes before putting in the freezer for at least 1 hour. Transfer the parchment paper to a cutting board and cut into 16 bars. Wrap each bar individually in parchment paper or bakery tissue paper, place in sealable plastic bag and keep frozen until ready to pack or eat. Nutrition Information Per Serving (1 bar): 100 calories, 6 g total fat, 0.0 mg cholesterol, 19 g carbohydrates, 40 mg sodium, 2 g fiber, 2 g protein, 5 g sugars

Tammy Credicott’s No Bake Cranberry Orange Coconut Snowballs Makes 18, 1 1/4" snowballs Dry Ingredients: 1 cup almond flour 1/2 cup finely shredded, unsweetened coconut ~ pinch of sea salt Wet Ingredients: 1/2 cup softened coconut butter/coconut cream 2 tablespoons melted coconut oil 3/4 teaspoon pure vanilla extract 15 drops stevia Add Ins: Zest of 1 orange (about 1 teaspoon) 1/2 cup dried, unsweetened cranberries Topping: 3/4 cup finely shredded, unsweetened coconut In a food processor, combine almond flour, 1/2 cup shredded coconut, salt, coconut butter, coconut oil, vanilla and stevia. Pulse until fully combined, scraping down the sides when needed. Add orange zest and cranberries to processor mixture. Pulse until mixed and most of the cranberries have been coarsely chopped. Place ¾ cup shredded coconut in a shallow bowl or plate. Scoop dough into 1-1/4" balls. Roll balls in the bowl of shredded coconut, using your hands to press it into the balls if necessary. Place balls on a wax paper lined baking sheet. Freeze for 20 minutes or until firm. Serve. If not eaten immediately, store in the refrigerator up to 10 days, or in the freezer up to 3 months. Thaw in the refrigerator before enjoying! 1 snowball = 183 calories/6.7g carb/1.7g sugar www.TheHealthyGFLife.com Tammy Credicott is the National Best Selling author of Make Ahead Paleo, Paleo Indulgences and The Healthy, Gluten-Free Life © 2013 JJ Virgin & Associates, Inc.

Karen Kidd’s

Pumpkin Almond Chai Shake 2 scoops The Virgin Diet All-In-One Chai Shake Powder 1 cup So Delicious coconut milk 1/2 cup canned pumpkin 1 tablespoon almond butter 1 tablespoon flax seed, ground 1/2 teaspoon chia seeds 1/4 teaspoon cinnamon 1/4 teaspoon freshly ground nutmeg Dash allspice Ice Blend. Add water if too thick

Tammy Blumenthal’s

Baked Pumpkin Chai Oatmeal (for one) 1/2 cup gluten-free quick oats or old fashioned oats 1/4 teaspoon vanilla extract 1/2 teaspoon cinnamon 1 packet xylitol or stevia (to taste) 1/4 cup canned pumpkin 1/4 cup plus 1 tablespoon unsweetened coconut milk 1/8 tsp. salt 1 scoop The Virgin Diet All-In-One Chai Shake Powder Optional: Almond butter for spreading Preheat oven to 380 degrees. Combine all ingredients in a medium bowl. Pour into a greased 1-cup ramekin or a mini-loaf pan. Cook for 20-30 minutes, or until it gets firm. Let cool and then place in refrigerator for several hours to set. Can make it the night before and then it is ready for breakfast in the morning. It can be served warm right out of the oven. It’s almost like a very warm - gooey oatmeal cookie or chill to set and then slice and top with almond butter, which is my favorite.

You Gotta Try Chai this Holiday Season!

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Coupon good on Virgin Diet All-in-One Shake CHAI purchases only. Not valid on combination packages or Auto Ship orders which may include Chai Coupon may not be applied toward previously placed orders. Expires 1/1/14. ÂŠ 2013 JJ Virgin & Associates, Inc.