Wakeup Call



“A couple of years ago, before I decided to become a Fat-Burning Machine, my doctor actually called my home and wanted to speak to me. That was weird. What did she find?  She said that my cholesterol numbers were high and she wanted to start me on a medication to reduce them. She explained that over the years, my bad cholesterol had been moving up and my good cholesterol moving down. After giving me a lecture about changing my diet (for the tenth straight year), she prescribed a drug to help with my cholesterol.

Suddenly, it wasn’t the same old annual…Read More »

Ratatouille Recipe


As many of you already know, eating the Fat-Burning Machine way is delicious and satisfying! In this post is a recipe from one of our original Fat-Burning Machines, Linda Kennedy.


Ratatouille Recipe

1/2 onion, chopped

1 tablespoon minced garlic

½ teaspoon olive oil

1 (6 ounce) can tomato paste

2 14.5-ounce cans stewed tomatoes

½ cup water

1 tablespoon Italian seasoning

1 small eggplant, trimmed and very thinly sliced

1 zucchini, trimmed and very thinly sliced

1 yellow squash, trimmed and very thinly sliced

1 red pepper, sliced into thin rings

1 yellow pepper, sliced into thin rings

2 tablespoons olive oil

Salt and pepper to taste

1 tablespoon each fresh basil and thyme leaves, or to taste


¾ pound turkey sausage, browned…Read More »

You do NOT Lack Willpower – it’s Chemical  


Imagine going to the hospital for some kind of procedure. Hospital staff administers drugs to make you go to sleep. What if you tried to will yourself to stay awake? Willpower to stay awake – would it work?


Your body has a reaction to the chemicals in the hospital and no amount of willpower will keep you awake. Similarly, no amount of willpower will keep you from being hungry or seeking the wrong foods if the chemicals in your body are telling you to eat. Let me explain.

When you eat any food, there is a chemical (hormonal) reaction in your…Read More »

Great Results are an Early Christmas Present for a Fat-Burning Machine



In January of 2018, I started in earnest on becoming a Fat Burning Machine. I have also done some other lifestyle changes but wanted you to know that my cholesterol ratio went from 5.2 to 3.5. My HDL (good cholesterol) went up, LDL (bad cholesterol) went down, and my triglycerides (which were at 295 due to genetics) are now 167!

I was considering getting on medications for the triglycerides and was very upset about it because I take no medications, just supplements.

Getting the blood test results yesterday felt like Christmas. I’m sure that Fat-Burning Machine was part of this change -…Read More »

How Hungry are You? Hangry? Don’t go There – Hunger is no Badge of Courage.


Why is it that when we “go on a diet,” there is an unwritten expectation to be hungry? Most diets call for restrictions, lowered calories and an associated feeling of gut-gnawing hunger.

The Fat-Burning Machine eating plan is not like most diets. I don’t want you to be hungry, I want you to feel satisfied. That satisfaction comes from the foods you eat, how satisfied they make you feel and how those foods affect your hormones. One way to begin to re-calibrate your thoughts about hunger is to use a hunger scale.

MISERABLY FULL: This is way beyond full. You feel…Read More »

 A Savory Chili Recipe that is Friendly for Fat-Burning Machines




1.5 pounds top sirloin steak – cut into ½ cubes

2 cans (1 large, 28-ounce can and 1 small 14.5-ounce can) stewed tomatoes

2 cans (8 ounces each) of unsweetened tomato sauce

1 cup sliced carrot

1 medium onion, chopped

1 cup chopped celery

1 cup chopped green pepper

1 tablespoon garlic

1 tablespoon ancho chili pepper

¼ cup minced fresh parsley

1 teaspoon salt

½ teaspoon ground cumin

¼ teaspoon black pepper


Brown the beef in a skillet. Then transfer it to a 5-quart slow cooker. Add all remaining ingredients. Cover and cook on low heat for 9 to 10 hours, stirring occasionally.

Can top with a small amount of…Read More »

How to Eat a Fat Burning Machine® Lunch


A few days ago I posted a quick-start guide for breakfast. One of the many great things about the Fat-Burning Machine plan is you eat real food. The goal is to establish eating patterns that will last a lifetime. No more yo-yo weight. It is easy to lose weight and keep it off with a few basic principles. Don’t worry about learning the principles now, just get started.

In this column, you will find a basic lunch guide. Mix and match as you please:

Fat Burning Machine Lunch


Main Course Choices

Choose One Option

Added Side…Read More »

Enjoy Your Thanksgiving Meal Without Eating a Cup(!) of Sugar and Still Enjoy Wine, Pie and Whipped Cream


You can enjoy Thanksgiving without putting on an additional 5 pounds and I will show you how.

Participants in my Fat-Burning Machine class were shocked to know that people eating a typical Thanksgiving meal will consume nearly a cup of sugar.  A cup! They were also surprised to know that with some modifications, they could still enjoy wine, pie and whipped cream.

I’m attaching a chart below that details the amount of fat, carbohydrate, sugar, protein, and calories in a typical Thanksgiving meal. Below the typical meal is a Fat-Burning Machine modified meal.

In a typical meal, I included a couple…Read More »

Recent study results confirm why weight gain is not your fault


It’s no wonder you’ve been steadily gaining weight if you’ve been following past low-fat, high-carbohydrate diet recommendations! A large study recently published in theBMJ found that diets higher in carbohydrates cause people to be more hungry, lowered their body’s daily energy expenditure and increased fat-storage hormones.

The 20-week study looked at three different levels of fat and carbohydrate consumption while keeping protein levels constant. It found that when overweight people reduced carbohydrate levels and replaced those calories with fat calories, metabolism increased significantly – some 209 to as much as 278 calories per day.

That’s right – by eating more fat,…Read More »

Coconut Curry Chicken Thighs with Peppers and Mushrooms


I like making a big quantity of healthy food. This allows for easy leftovers during the week or I can freeze food portions for a later time. This weekend I made a big pan of coconut curry chicken thighs with peppers and mushrooms.


8 chicken thighs

1 each red, yellow and orange bell peppers deseeded, deveined and sliced lengthways

16 ounces sliced mushrooms

1 can (13.5 ounces) of full-fat coconut milk

1 tablespoon of coconut oil made for medium-high heat (or butter)

1 cup chicken stock

2 tablespoons curry powder

½ teaspoon paprika

½ teaspoon coriander

1 teaspoon oregano

½ teaspoon salt

2 teaspoons minced garlic


Preheat the oven to 375…Read More »