How to burn fat with a KALEidoscope of healthy options


Are you a victim to your cravings?


A balance in nutrients and a properly working digestive system can fall under the radar of importance when people begin a weight loss plan. However, without the proper proteins, fats and carbohydrates... and the ability to absorb them, the odds are stacked against you. You're brain and body play tricks on you in search for required nutrients and without the proper knowledge -- There's a good chance you'll fall victim to cravings and be left frustrated on square one of the scale.


These are a few absolute non-negotiables when considering a nutritional diet to enhance fat loss:

Protein is the building block of YOU! Every cell in every organ and muscle of your body is controlled by protein and therefore is an essential part of a nutritional diet. A complete amino acid profile creates a complete protein that keeps you functioning properly, building muscle and burning fat. You can get protein from several sources, try a couple of these lean proteins daily:

  • Fish
  • Chicken
  • Ground Turkey
  • Eggs

Green leafy vegetables are an absolute MUST if you want to burn fat, build muscle, fight off disease and lead an overall healthy lifestyle. Calorie for calorie, green vegetables are the richest source of vitamins, minerals and phytonutrients. The darker the green, the richer in nutritional content! Try a few of these next time you're feeling green:

  • Kale
  • Chard
  • Spinach
  • Broccoli

Healthy fats are essential to the absorption the essential fat-soluble vitamins that we receive from our greens (like vitamin A, D, E and K) in addition to helping control hunger, promoting a healthy digestive system and protecting your organs. Stock up on these healthy fats:

  • Fish oil (Krill oil or Cod liver oil)
  • Cold pressed olive oil
  • Coconut oil
  • Flax seed oil

Complex Carbohydrates provide a vital source of energy, brain function and play a major role in a balanced diet. complex carbs can prevent heart disease and diabetes by providing many healthy nutrients and fiber. Not convinced? Carbohydrates are also crucial to building and maintaining muscle which in turn burns fat. Keep these slow-burning carbs on hand:

  • Whole wheat
  • Quinoa
  • Sweet potatoes
  • Brown Rice


As always, if you're considering a change in diet, contact a health professional like a medical doctor or registered dietitian


One of my favorite recipes is derived from the Tuscan Kale Salad at True Foods Kitchen in Scottsdale, Arizona. Try their recipe -- then try mine!

I generally follow a paleolithic diet and therefore have changed a couple of the ingredients to create the Lauren Rae Paleo Kale Salad for Champions (Newly named and loving it.) 

Try it out... You're SURE to love it - or your money back!


What you'll need:

6 cups of kale, midribs removed (Italian black kale is awesome, but regular organic kale does the trick...)

2 tbsp extra virgin olive oil

Juice of 1 lemon

2-3 Tbsp Almond flour/meal - toasted lightly in a saute pan

Garlic, 1 clove fresh or garlic powder to taste

Salt-free seasoning to taste

Cayenne pepper to taste

How to prepare:

Whisk together lemon juice, garlic and spices in a separate bowl. In a saute pan, add olive oil and kale on low to medium heat and coat all leaves. When the Kale begins to wilt, add it to the lemon juice and garlic dressing and toss until all leaves are covered. Sprinkle toasted almond meal on kale and toss one more time... and BINGO! Lauren Rae Paleo Kale Salad for Champions in your belly.

Add a grilled chicken breast and a serving of steamed quinoa and you, my friend, are on your way with every necessary nutrient for a happy and healthy body.