Winning The One PDF, eBook by Robert Ford

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  • Winning The One

    2Robert Ford

    WinningThe Oneby Robert Ford

  • Winning The One

    3Robert Ford

    Part 1: IntroWhether youve just met someone while shopping in the grocerystore or youre involved in a committed relationship, knowingwhether a man is The One can be a challenge at any stage of arelationship.

    Even if you think a guy is perfect, youre certainly wondering howto go about discovering his long-term potentialand youre alsowondering whether your boyfriend considers you a keeper, too.

    What can you do to address some of these issues?

    How do you know if a guy is The One?

    And how can you show him youre The One for him, too?

    Im going to take you step-by-step through the most common andcritical questions that women face in their search for The One .

    The questions youll read are real questions submitted by womenjust like you in our community.

  • Winning The One

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    But before we get into the questions submitted by readers, I want toclarify what exactly I mean by The One.

    What I really mean by this is the one with whom you shouldchoose to be committed.

    I dont believe that theres just one soul mate for every person.There are millions of people in the world who youd be compatiblewith and would make wonderful partners whether its the man onthe park bench at the dog park or the man who sits in the cubiclenext door.

    So dont be scared by the idea that theres just one right man outthere for you.

    So sit back, mix up a martini and prepare to disprove everythingyou ever thought you knew about finding the perfect man for you.

    Its finally time for you to find and keep The One, and Im here toshow you exactly how.

  • Winning The One

    5Robert Ford

    Part I:How to Know If Hes the One

  • Winning The One

    6Robert Ford

    Part 2: First StepsLets start with some questions on those first few steps into yoursearch for The One and some of common issues that may comeup when you meet or start dating a man. Heres one from Linda inour community, who is wondering about that first phone call

    QUESTION: Who makes that first call after youve met?Does he think she is too pushy if she makes that firstmove? My friends say if he's really interested, he will callyou.

    Answer: Linda, your friends are right. While it might seemperfectly natural to use a phone number that a man offers to you,doing so will only convince him that youre either too pushy or tooeager neither of which equates to the promise of a first date.

    If a guy is interested in you, hell call.

    In fact, hell hold on to your number for dear life even if he doesfollow the 3-day waiting period rule that prevents him from callingyou before the requisite three days have passed since he firstgripped your number in his nervously sweaty palm.

  • Winning The One

    7Robert Ford

    So if you do receive a phone number from a man in exchange foryours, feel free to hang on to it if only to be able to recognize hisnumber on your caller ID when he does call.

    But do not, under any circumstances, use that number.

    The best part is, by not calling him, youre showing him that youreawesome woman with a lot going on and you arent sitting aroundwaiting for him.

    If he happens to call, say, while youre in the middle of a movie ordinner with friends and he doesnt reach you, that only adds to thechaseand this chase drives men wild!

    Hell find himself wondering what youre up toand realize thatyoure not waiting around for his call.

    By not calling him yourself, you actually give yourself all the powerin the would-be first dateand beyond, when youre in acommitted, long-term relationship.

    How great is that?

  • Winning The One

    8Robert Ford

    Carol hasnt gotten to that first phone call yet. Shes wonderingwhat to do about a guy thats she interested in but who hasntmade a move

    QUESTION: I think he is The One. How do I go aboutasking him if he is single and asking him out or gettinghim to ask me out on a date?

    Answer: First things first if you ask him out on a date, you areasking for trouble.

    Even if he says yes and you do go on a date, hell always feel likeyou were the one who made the first move and youll becompletely ignoring his biologically driven need for the chase.

    So rather than asking him out yourself, give him some subtleencouragement to let him know youre interested.

    After all, men scare easily, and they need some reassurance thatyou wont laugh in their faces if they decide to ask you on a date.

    Start off with some innocent flirting without going overboard.

  • Winning The One

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    Now, I realize that many women see flirting as an innate ability thatcannot be learned. But thats absolutely wrong! With a little work,you can become a flirting master.

    When flirting, you DO want to:

    1. Have fun and get to know a little more about him

    2. Show him that that you're interested

    3. Make sure you give him enough encouragement to ask youout

    You DON'T want to:

    1. Come on too strong

    2. Seem like you're just looking for a fling

    3. Appear desperate

    4. Scare him away

    In the meantime, though, it sounds like you already know this man,so maybe you dont need to try to get his attention across a crowdedroom.

  • Winning The One

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    But smiling and making eye contact as you speak will go a long waytoward engaging him in conversation a conversation in which youcan ask him questions about himself, laugh at his jokes, and revealsomething unique about yourself.

    Use body language to your advantage, too: Maintain a good postureas you speak, keeping your shoulders back and opening up yourbody toward him.

    Your flirting should quickly answer the question of whether or nothes single and hell ask you out on a date.

    If you need a more concrete answer, though and if you dont haveany friends or acquaintances who can tell you you might tryslipping it into your flirting routine, saying something like, Whatdo you like to do for fun? or, to be more direct, Your girlfriendmust love that you know how to speak Italian.

    And even if your flirting doesnt result in a date, just think of it aspractice for the moment when you do meet The One and heenthusiastically responds to your flirting by asking you out!

  • Winning The One

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    Part 3:Qualities of The OneLets get into some questions dealing with the qualities that TheOne should possess. Heres one from Andrea in our community

    QUESTION: How do you know if hes The One after ashort period of time? Do you have any tips to save womenfrom wasting time and effort on the wrong man?

    Answer: Every relationship is a learning experience, so its neverwasted time or effort. But its important to stay mindful throughoutthe process of dating someone to make sure that you are notcompromising yourself or your needs for a man.

    The only women who end up truly wasting time are ones whoignore that voice that tells them they are being mistreated,underappreciated, that the guy is exhibiting deal breakerbehavior.

    They stick it out anyway, hoping to fix or change the man andthe relationship.

  • Winning The One

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    This never works.

    REMEMBER: You cannot change him, fix him, or savehim.

    As you go through the dating process with a man, consider mychecklist of qualities that The One should have:

    Similar and/or complimentary life goals and dreams:If you dream of being a stay-at-home mom and hes astruggling artist who wont be able to support you, this is anissue you need to look at. If, however, your goals and dreamsfit well together and could be supported and made possible byone another, he could be The One for you.

    On the same page about major issues, such asfinances, faith and family: What kind of a spender orsaver is he? What about you? Do you share the same religiousbeliefs, or can you at least respect one anothers beliefs? Canyou agree on the number of children you want to have, andwhen to have it? Youll need to be able to compromise onthese issues for the relationship to work.

    Ability to grow spiritually, intellectually andemotionally: People grow and change hopefully for the

  • Winning The One

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    better. If your man supports opportunities for growth, thats agood sign. If hes controlling and insecure threatened by theidea of you trying new things hes not The One for you.

    A full communication toolkit: You need to be able to useyour communication skills together to convey your needs andresolve disagreements. If youre not perfect, dont despair all thats necessary is the desire from you both to work onyour communication.

    Youre his #1 priority: You dont play second to his career,his family, or his friends. In a marriage, putting your manfirst ensures that you both make the best possible decisionsfor your family.

    Youre your true self around him: You dont feel theneed to be perfect with him. He can see you with no makeup,messy hair and a toilet brush in your hand as you listen toBarry Manilow songs, and hell still feel madly in love withyou.

    Pam writes that shes got a lot of choices in the men shes datingright now and wonders which one is The One for her

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    QUESTION: I have several men pursuing me, and Im notsure who might be The One. How do I choose the man thatwon't lose interest or disappear and will ultimately be TheOne for me?

    Answer: Congratulations for giving yourself the freedom to dateand leave your options open! Youre allowing yourself to choose theman with whom you will spend your time, and that can only meanyou will find success in a long-term relationship.

    You can automatically eliminate anyone you see as inferior. As youprobably already know given the fact that youre not settling onone guy before youre really sure not every man is meant to beThe One for you.

    Eventually, youll need to evaluate whether a given man has thequalities youre looking for in a man and move on from anyonewho doesnt.

    Ask yourself what youre looking for in a serious relationship, andthen use those criteria to determine whether a guy is, in fact,Boyfriend Material and therefore has the ability to be The One.

    Heres a checklist to help you:

  • Winning The One

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    Stable Career Does he have a good job or is he pursuingan education?

    Passion Does he have goals and dreams for his future? Ishe committed to pursuing them?

    Good Health & Habits Does he take good care ofhimself? Does he have any habits that are deal-breakers foryou?

    Balanced Emotional State Does he seem stable free ofrage issues and excess emotional baggage?

    There are TWO of you in the Relationship If yourguys three favorite words are Me, me, and me, you need tobreak it off fast.

    Treats You Well Does he treat you with respect andconsideration? How do you feel when youre around him happy, relaxed, safe? Uneasy, insecure, controlled or unsafe?

    Treats Others Well Is he friendly with people aroundhim? Is he kind to waitresses and generous with tips?

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    Healthy Relationship Track Record What is his datinghistory like? Has he had serious relationships or is he the kingof one-night stands?

    Good Relationship With Family Is he close with hisfamily? (Just beware of the mamas boy! A man who hasntcut the cord with his mother is nothing but trouble.)

    Maturity Level Is he mature on an intellectual andemotional level? Does he follow through on hisresponsibilities?

    One Your Level Mentally & Emotionally Can he holdhis own in intellectual conversations and those on a deeperlevel (beyond just where you want to go for dinner)? Does hechallenge you intellectually?

    Potential for Commitment If hes young, has areputation for being a player, or hangs out with singlebuddies who are into the scene, it could be a long timebefore hes ready to settle down. If he has friends in seriousrelationships, though, theres a good chance hell be ready forthat phase himself soon enough.

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    QUESTION: How do you know if he is The One especially if you've been disappointed in the past? Howmuch cynicism is healthy and how much is going to ruinyour own future? Is a dating relationship that is SO goodsomething that is too good to be true?

    Answer: It's a sad to say, but most women have had so manynegative experiences with men that you find it virtually impossibleto believe it when a relationship actually goes RIGHT.

    It's as if until you find a major FLAW with a guy, you can't believethat he's for real.

    Flaws can be anything from an emotional issue you need to fix, aphysical characteristic you need to learn to get over, or anindifferent attitude toward you that makes you think you need toCONVINCE this man that you're good enough for him.

    In other words, when things are finally GOOD, you can actually endup CREATING our own problems in the relationship just so youcan say, "Ahhh, OK. *This* feels familiar."

    But dont let the bad guys out there ruin it for the good guys!

    I know its hard, but you need to try not to become cynical.

  • Winning The One

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    A lot of women I help seem to think that a good man is like aunicorn...

    You spend your childhood dreaming that you'll actually find onesomeday...

    And then when you FINALLY do you say, "Oh come on... This isjust a figment of my imagination. Unicorns (good men) don't reallyexist."

    The truth is, there ARE great guys out there! Lots of them.

    Why should it be so unbelievable to think that when one of themmeets a awesome woman like you, he knows he needs to dowhatever it takes to keep you?

    That he actually might WANT to call you just to hear your voice?

    That he CAN'T WAIT for his next date with you... to get to knowyou better and hopefully get another one of those amazing kisses hewas so lucky to get last time?

    HEY...it CAN happen.

  • Winning The One

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    And it WILL happen for you if you just continue to followwhat I teach you in this program!

    You just have to do a little work to open your heart, shake off thoseyears of bad experiences that may have made you cynical oruntrusting in any way, and get in the right frame of mind to receivethe healthy love that you truly do deserve.

    Diana from our Community writes that her man isnt meeting allher needs and wonders about his long-term potential

    QUESTION: Ive met a great guy who treats me well, but Idont consider him to be The One because he doesnt meetall my needs. What do I do?

    Answer: If he doesnt meet your needs, then theres no way he canbe The One. Just because a man treats you well doesnt mean thatyoure ultimately compatible.

    Just keep in mind that its OK, and better for you in the long run, tobe selective when dating.

  • Winning The One

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    It sends a strong message to men that you know what you want,you value yourself, and you arent going to just settle for anyonewho shows interest.

    This confidence drives men crazy (in a good way) and makes youstand out from all other women youre someone they mustcompete for.

    And men love competition!

    If the needs that you mention have to do with physical attraction,think of it from a guys perspective: Have you ever known a man totry and force himself to date a woman hes not attracted to? Noway!

    There are plenty of other men out there with whom you can becompatible, and by staying with this man when you dont feel 100percent sure of the relationship, youre denying yourself the chanceto meet these other men.

    If youre sure that a guy isnt for you, regardless of how well hetreats you, remember that you have the right to hold out for TheOne who not only treats you well but also makes your heart dosomersaults in your chest when he walks in the room!

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    Yanna brings up a common issue: whether or not a man is reallyready to be involved with you or anyone for that matter

    QUESTION: Can you list some signs that a man is ready tobe in a relationship before you date seriously (such as allfriends are married or has had at least several long-term relationships)?

    Answer: There are some good indicators that a man is ready forsomething serious:

    1. Hes 30 or older.

    2. His idea of having fun is taking his dog for a hike in thecanyons, catching a movie with friends, or going out for agreat dinner and a nice bottle of wine.

    3. He has a great relationship with his family. His parents wouldlove to see him settle down and start a family of his own.

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    4. His career is better than ever. Hes coming up on a five-yearanniversary and just got a big promotion thats hes excitedabout.

    5. His friends are married or making plans to do so and he nolonger likes feeling like the third wheel around them.

    If the statements above sound true for a man, then theres a goodchance hes got what it takes to take those next steps into a long-term commitment.

    QUESTION: Which categories are the most importantwhen evaluating the similarities between myself and apotential partner, and which ones can be negotiated forexample, values, ethics, goals, hobbies, finances, etc.?

    Answer: Its not about how many categories match up, but whichones are the most important to you and your guy. Only you willknow which ones are able to be negotiated between the two of you.

    However, there are a few non-negotiables that I include in my IsHe The One? checklist. They are:

  • Winning The One

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    Do you have similar and/or complimentary life goals anddreams?

    With him, do you have the freedom to grow spiritually,intellectually, and emotionally?

    Are you your most true self when youre with him?

    Consider these qualities carefully in a potential partner. If youdont, at some point they will become issues deal-breakers thatwill cause your relationship to unravel anyway.

    By remaining aware of these issues throughout the process ofdating and committing to a man, youll allow yourself the freedomto choose The One for you.

    Dawn writes about the love at first sight ideal and whether itholds any weight

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    QUESTION: I've always thought that when I meet TheOne, I'll know instantly. I'm 37, and that hasn't happenedyet. Have I been deluding myself?

    Answer:While its romantic to think that you can instantly knowif youve met The One, the truth is, the whole love-at-first-sightideal is best saved for the movies.

    All women have heard the stories from happily married coupleswho swear up and down that they just knew from the momentthey met. But really, it takes time and effort to decide whether aman is compatible with you in the long term.

    In order to form a lifelong bond with a man, you need to put insome time getting to know him and deciding for sure that you wantto spend your lives together.

    Give yourselves the opportunity to learn about each others lifegoals, including your feelings on children, religion, and finances.

    Make sure that youre able to communicate effectively with eachother from a place of love and compassion. Make sure you are hisnumber-one priority.

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    And above all, make sure you are your most true self when yourewith him. You dont want to spend your time trying to be perfect;no one is, and youll exhaust yourself trying.

    So dont worry about being 37 and not having fallen instantly inlove with a man.

    In fact, you should be thankful that youre not letting your emotionsget the best of you in your search for The One. There are countlessmen out there you can be compatible with. And when you find oneof them, youll knoweventually!

    Carrie from our Community brings up a good question aboutreligion and spirituality

    QUESTION: When looking for The One, do I wantsomeone who shares the same religion, a similar spiritualoutlook on life, or just someone who can respect yourbeliefs?

    Answer: If you and your man do not share the same faith, thatsOK as long as you both respect one anothers beliefs.

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    If there are any religious or cultural conflicts, the sooner youdiscuss them, the better. For instance, if hes intent on marryingsomeone Jewish and youre Catholic, youre not doing each other afavor by ignoring this fact.

    Keep in mind, you dont want to discuss religion on a first date. Itsa heavy topic, and there are way too many expectations on a firstdate to begin with you dont need to bring religion into it, too.

    But its never too soon to start thinking about the question ofspiritual beliefs, since its a good measure of your overallcompatibility. Just save it for a time when you are in a morecommitted place.

    Lets check out Florences question of the role that passion plays inthe quest for The One

    QUESTION: Is The One the guy you have the strongestfeelings for or the guy you might love less but who suitsyou best?

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    Answer: If hes really the person that you choose to commit to,chances are you wont love him less; actually, the two of you willshare a unique combination of common life goals and values whilealso feeling incredible passion for one another.

    There are several questions you can ask yourself in determiningwhether or not a man is The One with whom you should choose toshare your life. As youll see in answering these questions, love andemotions are not the only factors to consider.

    Shared values, family, and the ability to communicate are just a fewof the other issues. I strongly recommend that you use thesequestions to evaluate your relationship with any man and measureyour overall compatibility.

    Amanda from our Community wonders about the issue of a mansex-girlfriends

    QUESTION: How do I get rid of jealousy over myboyfriend's ex-girlfriends when he's still friends withevery single one of them? I'm afraid that jealousy mayscare away my partner when I want to show him I'm TheOne.

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    Answer: OK, I'm not gonna sugar-coat this. The whole ex-girlfriend thing is tricky.

    I don't think it's cool for your boyfriend to be talking to an ex - letalone several of them - but then again, I don't really know the wholestory.

    The truth is, you never have control over anyone else's actions butour own, so the best that you can do is decide for yourself whatboundaries you are comfortable with and let your boyfriend knowwhat they are.

    For example, you may decide that you don't want him to be talkingto her on the phone, emailing/instant messaging, etc., but thatyou're okay with the idea of the two of you going out in a group ifshe's there (if she's part of your circle of friends, that is).

    But you should let him know that in order to be in a healthyrelationship with you, these are your expectations.

    Now here comes the tough part...whether or not your boyfriend willagree to the boundaries you've set is up to him. He may even getangry and say, You can't tell me what to do - I can talk to whoeverI want.

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    Remind him that you DO trust him and that you're not trying tocontrol him, but that your relationship doesn't have enough roomfor a third party, and him talking to his exes is only inviting trouble.

    If he still doesn't see the light, you should end it and find a guy whowill make you his first priority!

    Lets consider Ingrids question of how much time needs to passbefore you decide whether a man is the right one for you

    QUESTION: How long do you spend getting to knowsomeone while working out if he is the right one for you?

    Answer: No one but you can decide how long you need to discoverwhether a man is the right one for you. In most cases it should takemore than a few months. Because it takes that long to see a personfor who he really is (and for him to see you for who you are).

    Lets talk about Romantic Love and the difference between theInfatuation vs. Attachment Phases of romantic love.

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    In the Infatuation Phase, you have one amazing date after another.You have so much in common, the conversation just flows, andyour chemistry is off the charts. You both walk around in a dizzylove haze, just wishing the hours away until your next date.

    This phase doesnt last forever, though.

    Eventually, the infatuation wears off. And when it does you enterthe Attachment Phase where real life sets in.

    In the Attachment Phase you should feel a sense of calm in yourrelationship, as well as increased security and safety and a desire tobe together long-term.

    At this point, you should know whether this man has the potentialto be The One for you or whether he exhibits behaviors or attitudesthat would ultimately make him incompatible with you or unable tomeet your needs.

  • Winning The One

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  • 1

  • Table of ContentsWhat is the Venus Factor ............................................................................................................................ 4

    Your New Venus Family........................................................................................................................9

    Balance................................................................................................................................................12

    Gender Differences In Metabolism .......................................................................................................... 14

    Size Difference....................................................................................................................................14

    Body Composition...............................................................................................................................15

    Leptin...................................................................................................................................................18

    Nutrition Science ...................................................................................................................................... 24

    Eat-Up Days vs Cheat Days................................................................................................................24

    Disinhibited Eating 'Good Food' vs 'Bad Food' Thinking Must Go.................................................27

    Hot Button Foods................................................................................................................................30

    What Should I eat?..............................................................................................................................31

    Soy.......................................................................................................................................................31

    Sugar....................................................................................................................................................31

    Artificial Sweeteners...........................................................................................................................32

    Beverages............................................................................................................................................33

    Carbohydrates AKA "Carbs" - 4 calories per gram.............................................................................35

    Fats - 9 calories per gram....................................................................................................................36

    Protein - 4 calories per gram...............................................................................................................37

    Meal Timing and Meal Frequency......................................................................................................38

    Ego Depletion......................................................................................................................................40

    A special note about coffee..................................................................................................................42

    Calories .................................................................................................................................................... 44

    Deficit vs Maintenance........................................................................................................................44

    Metabolic Rates...................................................................................................................................46

    Tapering Up Calories...........................................................................................................................49

    Weight vs Shape ....................................................................................................................................... 51

    Thinner Isnt the Only Answer............................................................................................................53

    What Determines Your Shape?............................................................................................................54

    2

  • The Golden Proportion........................................................................................................................57

    The Venus Index Measurements .............................................................................................................. 59

    Ideal Waist (Height-to-Waist Ratio)....................................................................................................60

    Waist-to-Hip Ratio (WHR)..................................................................................................................63

    Shoulder-to-Waist Ratio......................................................................................................................65

    How to Take Your Measurements.......................................................................................................67

    Venus Index Measurement Example Guide........................................................................................68

    Metabolic Flexibility & Adaptability..................................................................................................71

    12-Week Undulating Metabolic Override Program ................................................................................. 72

    Weeks 1-2 : 5 & 1 Protocol.................................................................................................................72

    Weeks 3-4 : Undulation #1 - High Fat 2&1 protocol..........................................................................72

    Weeks 5-6 : 5 & 1 Protocol.................................................................................................................73

    Weeks 7-8 : Undulation #2 - High Protein 2&1 Protocol...................................................................73

    Weeks 9-10 : 5 & 1 Protocol...............................................................................................................73

    Weeks 11-12 : Undulation #3 High Carb 2&1 Protocol......................................................................74

    The Venus Factor Virtual Nutritionist ...................................................................................................... 76

    Using The Venus Factor Virtual Nutritionist.......................................................................................76

    Inputs...................................................................................................................................................77

    Outputs................................................................................................................................................78

    Supplements ............................................................................................................................................ 81

    References ................................................................................................................................................ 84

    3

  • What is the Venus Factor

    The Venus Factor is a complete weight loss and body re-shaping system. The components that make up

    the entire system are as follows:

    1. Main diet and weight loss manual (this document).

    2. The 12-week workout system - this includes a library of instructional exercise videos and

    complete 12-week workout system that can be done at home or in a gym.

    3. The Venus Factor Virtual Nutritionist - this is a software app that calculates your specific calorie

    and protein requirements for weight loss specific to your body measurements.

    4. The Venus Community - A private online community exclusive for Venus Factor members only.

    You can meet and learn from other Venus members, start your own personal blog within the

    community, or just browse other members' blogs and forum for information. Your level of

    involvement is your choice.

    5. The Venus Index Podcast - Where you can listen to other Venus members tell their weight loss

    success stories. Every year we host 3 transformation contests and I interview all the winners to

    get the real inside story on how they used the Venus Factor system to fit their life and

    challenges to achieve their weight loss and body shape goals.

    Theoretically you can lose all unwanted weight using only the dietary tools you will find here. In other

    words, if you never want to workout you don't really have to. However I rarely recommend this

    approach as your results will be both accelerated and optimized with the addition of physical activity.

    This is why we've included the 12-week Venus Factor workout system for you.

    Getting in shape, or rather, changing the size and shape of your body is a two part process.

    4

  • Part 1 is weight loss and fat removal.

    This part is almost entirely dictated by your nutrition and diet. You can lose all the weight and fat that

    you want if you have the right dietary approach. This system provides that dietary approach not only to

    lose the fat but also to keep it off. This second point about 'keeping it off' cannot be stressed enough.

    Many different diet programs can cause temporary weight loss. However the methods of most diets is

    to 'crash' you into the weight loss, putting your hormonal, psychological, and physical systems out of

    balance which leads to a stalling of weight loss and eventual rebound weight gain. This weight regain

    pushes your system even further out of balance.

    We've studied this problem and developed a solution that allows for weight loss without crashing and

    most importantly without the rebound weight gain. This system should be the last one you ever need as

    it's designed to produce as close to permanent weight loss as possible.

    Part 2 is body and muscle shaping and toning.

    You have a unique body structure and shape that is largely determined by two factors:

    i) the location and amount of fat you have on your body

    ii) the shape and size of your muscles

    And, while it is true that much of your natural shape comes from your genetics much of the way you

    store fat and build muscle is within your control.

    We've already discussed that the diet portion of this system will be used to remove the fat off of your

    body (nutrition and diet component). The second part of this system is how you can change the shape

    of your body by changing the shape and tone of your muscles (workout component).

    Some people will remove the fat from their body and be perfectly happy with the natural shape and

    tone of their muscles and will not want to, or need to do any exercising for muscle tone or shape. In my

    experience this is less common as most women want to work on certain areas of their body.

    5

  • The look and shape of your body is entirely within your control to change as you wish. You can take fat

    off where you want, and you can shape and tone any muscles you want. For example many of our past

    successful Venus's have lost all the body fat they wanted to lose, and then turned their focus to working

    on specific muscles to complement their new leaner form. Many found that they wanted to work on

    building their butt, and our program provides the tools to do this. Others find that once they lost their

    weight they needed to work on their shoulders and arms citing that they already had strong firm legs

    but needed their upper body to come into balance. Others still wanted a whole body workout that

    provides balance, shape and muscle tone to their entire figure. All cases can easily be done with this

    program.

    Overall the Venus Factor system is designed to be the simplest approach possible to achieving fat loss

    while also providing a workout program for developing and shaping muscle in a manner that is specific

    to a woman's body. A major consideration that went into the production of this program was

    practicality. In other words, this program had to also fit within a busy modern life. I fully believe you

    can have the body you want without having to sacrifice your social life to get it. After all, what would

    be the point of getting into great shape if you can never reap the social benefits of that new shape!?

    Too many trainers and fitness coaches teach their clients to treat their diet and workout like a 'second

    job'. Are you kidding me?! I don't even want a 'first job' let alone a second one!

    The vast majority of women who want to lose weight simply do not have 6 to 8 extra hours a day to

    dedicate to this endeavour. Heck, for most people even carving out 1 hour takes some rearranging and

    schedule juggling.

    6

  • My view of the Venus Factor is this:

    The Venus Factor System is the essential diet and fitness tools you need to get the body you want,

    while still being able to enjoy your life to its fullest.

    My goal with this program is to simplify the process rather than overcomplicate it. No doubt if you

    tried other diet or workout programs you already have many different diet and fitness 'rules' floating

    around in your head that you will not see come up in this program. In fact one of your first challenges

    will be accepting how simple this program really is. And I can assure you it's pretty simple.

    At this time it's worth making a distinction between 'simple' and 'easy'.

    This program just like any other diet or fitness program will have some challenges for you, some won't

    necessarily feel 'easy' but they will be 'simple'. For example, a push up is a 'simple' movement, but it

    may not necessarily feel 'easy' the first time you try it. Likewise eating a bit less sugar or fat is a

    'simple' concept, but it may not feel 'easy' in the moment.

    So to be clear I've made this as 'simple' as possible, but sometimes it won't necessarily feel 'easy'.

    7

  • Beth Hill The Venus MindsetI do want to offer a huge thank you to YOU! It was discovering YOU

    through MFP that led me to the Venus Index and I haven't looked back.

    You have created such a beautiful transformation and I am simply in awe

    of you! My 12 weeks ends today and I am so thrilled with the changes that

    have occurred in my life - physically, emotionally, and spiritually!

    As a tall woman, my biggest fear was always becoming big and tall. It has

    now happened twice in the recent years and it feels absolutely horrible. At

    this point in my life, I truly don't see it ever happening again. I have no

    reservations and am committed to going forward!

    Like everyone else, I have tried it all and struggled to make anything work

    long term. VI is the answer I have been looking for. It's not prepackaged. It's not a pharmaceutical secret. It's not

    a list of rules. It's not a temporary fix. It's not a fraud preying on human weakness for financial gain. It is the ease

    of eating the foods I choose to eat on a smaller scale and simply challenging my muscles more and more. It is

    not eating when I'm not hungry and budgeting my calories for when I do want to eat. It is not fitness for the

    physically fit - it is fitness to create fitness. It is a personal commitment with no strings attached.

    The biggest surprise for me has been my spiritual and emotional transformation. I am experiencing and enjoying

    an unfamiliar joy - I can only describe it as being "high on life!" I am not sad, angry, grumpy or tired anymore.

    My self-esteem, motivation, and optimism have been recharged. I am Beth again and that feels really good. I

    truly feel that the best years of my life are ahead of me. The added benefit of connecting with and developing

    friendships with so many likeminded women on VI has been an added bonus and such a blessing.

    You led me to an amazing place Roberta and, because of that YOU will always be a part of my story. Thanks so

    much!

    You are loved!

    Beth

    8

    Beth Hill

  • Your New Venus Family

    I'm writing this part to make sure you're going into this program with open honest eyes about what it is

    and what you can expect from it. You can have it all, you can lose all the weight and fat you've ever

    hoped for and you can change the look and shape of your body however you wish. And one of the best

    ways to get started is to talk to the Venus's in the community.

    You can talk to many of our previous Venus transformation contest winners in the community and learn

    exactly how they did it. They'll be more than happy to share. You can also listen to their podcast

    interviews and absorb all of their insight and wisdom of how they managed to overcome their own

    personal struggles along the way to getting their Venus body. Everyone will have their own personal

    path to follow and I guarantee there is a Venus who has already done it that can help you with your

    personal challenges.

    Venus members are always willing to help, many of the previous successful Venus's will take new

    Venus's under their wing and coach them through the process. Some form tight bonds with a few others

    and create txt messaging accountability friendships. Others find local Venus's in their area and actually

    meet each other in person to chat about the process, go for walks together and even workout together.

    I've personally travelled to meet up with different Venus's and we've organized meet ups in various

    locations (Las Vegas being a crowd favorite) and there is always another meet up around the corner.

    In short, there is a wealth of experience, information, support, and friendship waiting for you in the

    Venus community, all you need to do is introduce yourself and join the discussion. If you're not a

    'forum user' then you can just poke around and read for awhile, no need to start chatting if you're not

    100% comfortable at first.

    The women of the Venus community are your new partners and team that will support you throughout

    the process of getting to your weight loss and fitness goals. Many have built lasting friendships that

    have transcended the community and turned into real life friendships. The community is waiting with

    open arms for you whenever you're ready to be a part of it. And to be clear, this is a secure community

    that is only available to active Venus Factor members, nobody else can read or access it.

    9

  • Podcast Interviews

    As I mentioned already, most of our past Venus transformation success stories have done a podcast

    interview with me to reveal exactly how they achieved their weight loss and body shaping goals. There

    is priceless information in each of these interviews and you can listen to them all for free just by

    visiting our blog at www.venusindex.com

    You can also find the podcast on itunes or whatever podcast aggregator you use by searching for

    'venusindex'.

    10

  • Roberta Saum - The Venus MindsetTo me the Venus Mindset is a lifestyle that is about

    taking ownership and responsibility for my own

    health. It is a belief that I can be healthy, lean, fit,

    muscular, and athletic within a mostly sedentary

    society that contains an overabundance of food.

    The odds of achieving this are against us in our

    society so it takes a strong and aggressive mindset

    to achieve this level of fitness and keep it. It is a

    lifelong mindset. You need to be an outlier and do

    things differently from everyone else.

    The Venus Ideal goals were mostly part of the

    weight loss phase and gave me the weight range

    and shoulder and waist circumference to shoot for.

    Having a realistic and tangible goal was a key for

    staying on track and knowing I was headed in the

    right direction.

    Its time to forget about what my scale weight is. Its time to not worry about what my waist measurement is.

    Its time to enjoy the new me and the new clothes that still fit. Its time to enjoy being physically active and

    participate more in enjoying life. Its time to listen to what everyone in my family and society is telling me,

    Wow you have an amazing physique and are so fit and healthy. How did you do that?

    Im learning to enjoy life a little more. This is something I can do for the rest of my life. Its my new life. Its

    the Venus life.

    Roberta Saum

    11

    Roberta Saum

  • Balance

    This program is also about balance, both internally and externally. We fully expect you to have a

    balanced life between career/school, family, friendships, relationships, hobbies and getting the body

    you want. It's not an either/or situation. You should not, and will not have to put your life on hold to

    change your body. Any program that teaches you this sort of extreme action is doing something (and

    likely many) things wrong.

    Internal & External Balance

    The concept of balance starts with internal balance of your body from

    a metabolic and hormonal level, extending to a balance of your

    bodyfat levels and muscle, to a balance of your upper body and lower

    body proportions.

    I want you to get away from extreme thinking in black and white

    terms. There is too much of this sort of thinking in diet and fitness and

    it leads to significant stress over the process and I believe this stress is

    the root of the failure that most women experience from dieting.

    You'll find that I leave out many diet and fitness industry 'rules' about eating because I've learned

    they're simply not necessary and add stress to a process that is already stressful enough. What is left in

    this program are the essentials, just the tools that you need to succeed.

    In the following section you'll learn about the major gender differences in metabolism and body

    composition, and why the Venus Factor is designed for women specifically. You'll see that when the

    systems of your body are out of balance it leads to difficulty losing weight. From there I'll explain how

    the program works to correct any imbalance and put you back in an optimal state to both lose your

    unwanted bodyfat and keep it off.

    12

  • Res from the UKAs a 30 year old working mother I do not have

    time to waste. I do not have room in my head or

    my schedule for a hundred complicated diet and

    fitness mantras with which to punish myself on a

    24/7 basis.

    At this point you may well say, Then you can

    forget about getting a better body. THATS a job

    in of itself! Hey, Im a modern woman and we

    like to have it all right? Luckily with Venus this

    becomes a realistic possibility.

    I joined Venus in January 2013. In 4 short months, I have achieved my best look since pre-pregnancy, all whilst

    holding down two clinical placements and finishing my graduate studies with a First.

    How did I do it? *Clears throat* easily. Yes, truly. I worked out no more than 3 times a week, I did zero cardio.

    In truth I hung out like the Venus de Milo herself spending weekends in Paris, Rome and London, sampling all

    the delicious fare these places have to offer. In short I lived my life. The diet travels.

    For me the Venus Mindset is one of true adaptability. The Venus solutions become a part of your life, they dont

    take over.

    Venus is not a one trick pony. I may be high maintenance but the diet and programs are not.

    There was no fuss, no nightly planning, and no falling off the diet. There was really no diet in the traditional

    sense to fall off of.

    A Venus is adult enough to make her own food choices and mature enough to hold responsibility for them.

    A Venus doesnt sit home sipping water and eating steamed veggies on a Saturday night. Shes out on the town at

    the best restaurants, in the best dress, enjoying herself.

    The Venus lifestyle is one of commitment. But one that is joyfully made given the overwhelming physical

    returns. For just a little consistency you get a lot of progress.

    The flexibility of the lifestyle makes it easy to side-step all the old diet blocks of more restrictive and

    complicated diet and training regimes.

    Res from the UK

    13

    Res from the UK

  • Gender Differences In Metabolism

    Men and women are different, this should be obvious at first glance. However, many people never stop

    to consider that the things that make men and women different on the outside, come from the inside.

    Size Difference

    There are some rather obvious differences in men and women from a metabolic standpoint. The first is

    that men in general have more lean body mass than women and as a result men can eat more calories

    than women while still maintaining a leaner body. I've often been out for dinner and noted that the

    serving sizes of food at a typical restaurant seem to be 'calibrated' for men. In other words, the portion

    served fits fine for me, but seems to always be too much for a woman who might be dining with me.

    It's a bit unfair that I can simply eat what is served while she will have to leave some on the plate if she

    is concerned at all about managing her calorie intake.

    The alternative would be a world of portion sizes 'calibrated' for women where she could eat what is

    served and be perfectly satisfied without having to leave any food on her plate and I would have to

    order double the amount to be satisfied. It's a matter of perspective, but the latter case would be much

    more effective for weight loss as it's much easier to simply eat what is served to you compared to

    exerting the willpower to leave food on your plate.

    Ok that is enough about the general size difference of men and women. The next big difference is how

    testosterone and estrogen affect our bodies.

    14

  • Body Composition

    Estrogen is what makes you a woman and testosterone is what makes me a man. Women and men alike

    have a normal healthy and important circulating level of both of these hormones. Your estrogen levels

    are much higher than the small amount a man would have, and likewise a man's testosterone level is

    much higher than your normal health levels.

    Gender differences in estrogen and testosterone levels are what dictate the difference we see in the

    normal healthy ranges of body composition between men and women.

    The normal body composition range for men is between 10%-20% bodyfat and for women is 20%-

    30%.

    Critically low bodyfat for men is approximately 3%, whereas for women critical low is approx 13% (as

    indicated by the appearance of potentially dangerous metabolic abnormalities).

    Clearly there is a difference in the general normal body composition of men vs women.

    A man can be at or below 10% bodyfat and look healthy and lean. A women achieving this level of

    bodyfat would actually look abnormal, sickly, and if enough muscle mass is on her body she will look

    overly masculine.

    In my experience working with many different women I've found that a lower bodyfat limit of

    approximately 16% - 18% is as low as most women will ever want to go and still maintain a feminine

    look. Anything below 20% is considered 'athletic/elite' for women. To contrast this with men, a bodyfat

    % of approx 8-10% would be necessary for a man to be viewed as athletic/elite.

    These body composition differences are due to the effect testosterone and estrogen have on our ability

    to store and burn fat. This is totally normal and no reason for concern, it's simply why you are shaped

    like a woman and I am not. The take home message is not to compare your bodyfat percentage to that

    of a man (if you're thinking in terms of bodyfat at all).

    Your target healthy range is between 20%-30%. Most of our Venus transformation contest winners

    arrive at their best figure anywhere between 18%-22%. Your specific best/happiest/healthiest look will

    15

  • be unique to you. We cannot predict with certainty what your bodyfat % will be when you arrive at the

    look you are happiest with, but my guess is it will be somewhere close this range of 18-22%. This is

    important: The goal is not 0% bodyfat, nor is it to reach a predetermined level of bodyfat because you

    think this is the number you should have. The goal is to create a body you love and are proud of.

    Mostly likely this will end up somewhere around the range of 18-22% bodyfat.

    Let's do a brief summary of the gender differences we've talked about so far.

    1. We know that you have more estrogen and less testosterone than men. It's what makes you a

    woman, and it also determines what your lower healthy bodyfat range will be.

    2. You generally have less lean body mass than a man and therefore do not burn as many calories

    on a daily basis

    3. Because of point 1 and 2 men can generally eat more calories than women and maintain a

    somewhat leaner body

    The next most important gender difference when it comes to fat loss is with the hormone leptin.

    16

  • Lisa Barban Etwell The Venus MindsetThe Venus Mindset and what it means to me.

    If I were to put the Venus mindset into one word it would be EMPOWERMENT.

    Cutting out the static is critical in being a successful Venus. Having the knowledge that calories are king for fat loss/maintenance and that lifting heavy things builds shape is like owning a huge set of ear plugs protecting our ears and minds from the constant noise, myths, confusion and untruths being fed to us through the media and diet/fitness communities.

    Another form of empowerment is the right to choose. You get to decide whether you want your current shape or the shape of your choice. How? By lifting heavy things.

    You get to decide whether you want your current body fat levels or ones that are less/more. How? By deciding how many calories you eat.

    Bottom line - YOU get to decide - and when you take the control and power of your own body back from those that hijack your goals - that is power.

    That is freedom.

    So.. what is the Venus mindset?

    Empowerment. Choice. Freedom.

    That doesn't mean it's easy. But it does mean that you ultimately have all the power in the world to make ANYTHING happen.

    17

    Lisa Barban Etwell

  • Leptin

    Leptin is a signalling molecule that is released from your fat cells that is

    typically described as the master hormone regulating fat loss, due to the fact

    that is more or less released in proportion to the amount of fat you have on

    your body. The more fat, the more leptin (Owecki M. et al. 2010). This

    however leaves out all of the other roles it plays, and it can actually be seen

    as a master signalling hormone that is involved in the regulation and

    signalling of bone density, metabolic rate, fat mass, cognition and memory,

    inflammation, taste and sweetness perception, insulin sensitivity, and even the pathogenesis of skin tags

    (Moran CN et al. 2011, de Boer TN et al. 2012, Horio N et al. 2010, El Safoury et al. 2010)

    As you can see, leptin plays a significant role in many different systems of your body, and it's

    especially important to fat loss and overall appetite regulation.

    Leptin is produced and released by bodyfat and one of its many duties is to signal your brain to the

    amount of fat on your body. It is also released in response to eating and tells your brain how much food

    you've just ingested. It also responds to exercise intensity and duration, as well as the amount of

    chronic inflammation in your body (Suzukawa M et al. 2011).

    In other words, any typical diet intervention and/or exercise routine will stimulate a response in leptin.

    Since you have at least twice as much leptin as a man, your specific diet approach needs to be nuanced

    and designed to work for you as a woman. This doesn't mean you need to eat some wacky exotic food,

    it just means a different style of nutrition and exercise (if you choose to exercise) should be followed to

    maximize your results.

    You have roughly twice as much leptin circulating in your system as a typical man does. Since leptin is

    a major metabolic signalling molecule you might think that means you should burn twice as many

    calories as a man. But that isn't the case. Typically when there is more of a hormone circulating in the

    blood that means it is required to be at that level for some reason, or that the other systems of the body

    are 'resistant' to that hormone. In the case of leptin it seems that women are somewhat naturally

    resistant to leptin compared to men. Resistance may seem like a harsh word, so instead think of it as it

    18

  • takes a little more leptin to do its job in a womans body compared to in a mans body. And, this

    difference is increased with higher bodyfat levels. This is partly why it's difficult for women to start

    and stay consistent on a diet long enough to get the results they really want. It's also why severe low

    calorie and very strict dieting (AKA Crash dieting) doesn't work for women but might actually be

    more useful for men.

    In two research studies done by Nicklas et al. in 1997 it was shown that leptin falls almost twice as

    much in women compared to men. This means that women experience higher leptin highs, lower leptin

    lows when attempting to diet. Men don't have these same dramatic swings in leptin as men have lower

    natural circulating leptin levels, and when men go on a calorie restrictive diet they don't get as much of

    a decrease in leptin. In other words, a man's metabolism won't crash on a severely calorie restricted diet

    as easily as it could in women. It also means men won't experience the same feelings of hunger and

    cravings for carbohydrates during a weight loss program. This might sound familiar to you if youve

    ever attempted to diet alongside a male counterpart and noticed how much easier of a time he seemed

    to have with it.

    The two main differences between men and women when it comes to leptin are:

    1. Men seem to have a higher natural sensitivity to leptin and therefore lower natural circulating

    blood levels

    2. When men go on a very low calorie restrictive diet they experience less of a drop in leptin and

    as such their metabolism doesn't crash as easily and they don't get as severe cravings for carbs

    To put it another way, women have higher natural leptin, and experience much more dramatic drops in

    leptin when dieting. So your highs are higher and your lows are lower. Kinda like being on a roller

    coaster with your metabolism and hunger and cravings throughout the dieting process. Does this sound

    familiar from the last time you attempted a restrictive diet?!

    Recall that one of the main focuses of the Venus Factor program is balance. And in the case of leptin

    men have an easier go of it with balancing leptin while dieting. This is why so many diets that have

    been written or created and tested on and by men never really work out so well for women. Men can

    simply push through a low calorie diet with brute force without experiencing large drops or swings in

    19

  • leptin that cause cravings and metabolic disturbances.

    An effective diet program for women must be designed to limit these dramatic swings in leptin in order

    to allow you to successfully complete your weight loss program and arrive at your ideal weight.

    In order to eliminate these swings in leptin and avoid creating massive food and carb cravings and

    metabolic disturbances you can do two things:

    1. Increase your sensitivity to leptin

    2. Use food itself to restore leptin levels so they never drop too far

    Leptin Sensitivity

    There are 4 things you can do to increase your leptin sensitivity:

    1. Get more sleep

    2. Follow a well designed exercise program

    3. Use a supplement designed to increase leptin sensitivity

    4. Fasting

    Leptin and Sleep

    As with many processes of the body, a lack of quality and consistent sleep can mess it up, and leptin is

    no different. Research shows that a lack of sleep can lead to leptin resistance (Charles LE. et al. 2011) .

    A very simple but effective strategy for increasing leptin sensitivity to ensure that you're getting enough

    quality sleep. Many people discount the importance of sleep for a healthy body but it cannot be stressed

    enough. Good quality consistent sleep is going to make everything work better and feel better, and that

    includes your leptin sensitivity. If you're not getting enough sleep, or not getting good sleep you should

    definitely put a plan in place to improve your sleep quality.

    20

  • Leptin and Exercise

    Just as sleep seems to have an effect on all systems of your body, so does exercise. Research also shows

    that a consistent exercise program will improve leptin sensitivity (Guerra B. et al. 2011). This doesn't

    mean you need to be lifting big weights like a bodybuilder. Even low intensity non-resistant training

    exercise will do it. The bottom line is that exercise is an effective tool for improving leptin sensitivity.

    If you're not getting enough exercise (or any at all) then you're missing out on some major fat burning

    benefits. This of course is why I've given you the Venus Factor workouts that go with the diet program.

    Leptin Sensitizing Herbs

    Until recently there have never been any supplements that work directly with leptin. Drug companies

    thought that dosing people directly with leptin would be a cure for obesity (as it is in mice) but

    unfortunately that doesn't happen in people. As it turns out, having too much leptin isn't the answer.

    Improving your sensitivity to the leptin you already have, however, is very powerful for producing a fat

    burning effect. There have been a few herbs discovered that can do this and you can find one very

    useful supplement that can directly increase your leptin sensitivity. This will be one of your most useful

    diet supplement tools for achieving your fat loss goals.

    Until these supplement companies started focusing on leptin most supplements were focused on getting

    you wired with no regard to leptin sensitivity. This is a very male way of thinking and I'll admit that

    even in my past career developing weight loss supplements I never considered that there may be gender

    differences between men and women and a reason why women might not want to take the same fat

    burner supplements that men do.

    Now there is a very good option for you that provides a natural, smooth-feeling energy boost but also

    works on improving leptin sensitivity directly. This is a taylor-made option for women that I highly

    recommend you take advantage of. I know if there were something this targeted for men I would

    definitely be using it. You can learn more about these specific herbs at the end of this manual in the

    supplement section.

    Leptin and Fasting

    21

  • Periods of short term fasting can help improve leptin sensitivity and reduce bodyfat stores. This doesn't

    mean you need to go an entire day without eating but rather practice something I call strategic meal

    skipping. You'll find that many of our past Venus transformation success stories incorporated some

    form of fasting into their program with great success.

    Each of these four strategies can go a long way for improving your leptin sensitivity which will reduce

    your feelings of cravings as well as improve your metabolic functioning throughout the dieting process.

    Let's face it, dieting is hard enough, and I recommend you use every tool you can to get an advantage

    and make the process easier.

    The next strategy is unique to the Venus Factor and is part of the metabolic override protocol, and that

    is your strategic 'eat up' days, which are not to be confused with 'cheat' days.

    22

  • Liss Graham - Venus MindsetAt the age of 28 and after 2 kids, I was finally able to achieve the

    Venus body that I had wanted all my life. My body is better

    looking and more functional today than it was when I was 17. I

    credit it all to Venus for teaching me how to change my life, not

    just diet or workout.

    When I started my transformation, I was so unhappy. I knew at

    the time I did not like the way that I looked, but had no idea how

    it affected everything that I said and did. There was a black cloud

    hanging over my outlook and emotions. The body that I dreamed

    of eluded me even though I beat my brains out 5 days a week at

    the gym and counted calories. I would get to average and

    backslide- a never-ending weight roller coaster since the 3rd

    grade. It was incredibly frustrating. No diet or workout ever

    taught me a LIFESTYLE like VI has accomplished. I learned

    how to just live while keeping up my new amazing body- and not just for 12 weeks or 21 days.

    As a whole, my life has improved and climbed to heights that I would have never dreamed of before my

    transformation. I was promoted at my job shortly after reaching my ideal Venus metrics. The gym asked me to

    teach a Venus workout class which has been very fulfilling in helping other women achieve their body goals.

    This has led to guest authoring articles on the Venus website and even creating a blog of my own to help others.

    It is also worth mentioning that shopping is enjoyable when you look pretty great in everything that you try on

    too!

    People treat me differently, especially men. The compliments flow almost daily from strangers and friends alike.

    After maintaining for almost 6 months, even the most aloof friends and family are finally asking what my secret

    is. They WANT to know how I did it and keep my body. Men say out loud that they wish their wives would work

    out with me. Women say out loud that they wish they had my body.

    The Venus Factor has not only transformed my outside, but my inside, too, which I never expected. I feel like

    there is no unattainable achievement or goal now- I know that my mind or body will not hold me back. If I can

    dream it, I can do it. Thanks, Venus.

    23

    Liss Graham

  • Nutrition Science

    Eat-Up Days vs Cheat Days

    I want to make a distinction right away about 'cheat' days vs our 'eat up' days. From what I understand,

    a cheat day has been promoted to be a day where you eat massively excessive calories well above your

    metabolic needs for the day. This has become a bit of a ritual for fitness competitors and bodybuilders

    who follow severely restrictive diets then let it all loose on their 'cheat' day. I find this to be an

    unhealthy practice for multiple reasons.

    First, we can all overeat enough on a given cheat day to undo weeks of dieting. This is clearly just

    taking a big step backwards.

    Second, I dislike the use of the word 'cheat' because it implies you're doing something wrong or

    dishonest. Dieting and managing food is already psychologically stressful enough, there is no reason to

    add in things that make you feel like you're doing something wrong on purpose.

    To be clear, there is no way to lose bodyfat without creating a calorie deficit. This should not be news

    to you. In other words, if you burn 1800 calories today you need to consume less than 1800 calories in

    order to force your body to burn up some of your bodyfat in order to make up the difference. This is a

    fundamental law of energy balance and fat loss and it does not change.

    When men follow a severely calorie restricted diet they don't have as severe of a drop in leptin and

    therefore their metabolic rate seems to remain stable throughout the process. Women on the other hand

    cannot simply hit it hard, and go super low on calories for as long as they can stand it. Your leptin

    levels will fall dramatically leading to metabolic changes that could slow the fat burning process, as

    well as leaving you ravenously hungry and craving carbs.

    So in your case you must add in strategic 'eat up' days to prevent these dramatic drops in leptin and to

    avoid the carb cravings that will come. Most men can push for weeks without having an eat up day, but

    through our research and working with (and listening to) 100's of women we've found that women need

    to have strategic 'eat up' days much more frequently than men. This means you're only going to be in a

    24

  • deficit for short stretches of time, then eating up to maintenance to restore normal leptin functioning

    and avoid any chance of a crash, cravings or a rebound.

    Throughout the program you will find that your 'eat up' days can come as frequently as every 3 days

    stretching to every 5th or 6th day. The point is that you'll never go an entire week eating in a deficit and

    you'll always be able to bring your calories back up to maintenance to reset your system.

    'Eating Up' Means Eating at Maintenance

    Your daily calorie burn is what we call 'maintenance'. When we say 'maintenance' we are referring to

    the amount of calories you burn and eating up to this same amount of calories such that you don't gain

    or lose weight but rather you 'maintain' your weight and maintain your metabolism. For example if you

    burn 1800 calories today, and you eat 1800 calories today you are eating up to maintenance. This is

    what an 'eat up' day is in this program - Eating up to the total amount of calories you burned in a given

    day. This is in contrast to a 'cheat' day where you're instructed to eat significantly above maintenance,

    in some cases 1000's of calories above maintenance. In my experience having full out 'cheat' days just

    leads to a string of days of binge eating that sets you spiralling backwards both physically and

    psychologically. And this is because of a phenomenon called disinhibited eating.

    25

  • Naomi C The Venus Mindset Being a Venus for me is about focusing on being the fittest and

    shapeliest that my body can be. I dont focus on losing weight, I keep

    track of it but only to know it, like knowing my height. When it comes to

    the Venus body it is all about inches and how I feel and look in my

    clothing and in a bikini.

    Living the Venus lifestyle for me is not about denying myself what I enjoy

    eating but finding balance in my diet by eating what I like within my

    chosen calories and macros. Knowing your number and staying within it

    sounds so hard at the beginning of the Venus journey but I came to realize

    quite quickly how freeing it is to know exactly how much I can eat and

    still achieve my goals. I look at my body as a very complex and beautiful

    system that needs nourishment and encouragement to flourish at its

    optimum potential. Food, like money, has no power of its own only what

    I give it. I choose to give food the power to create my best body.

    Clean eating and heavy lifting is what I strive for every week. The

    workouts are set out in such an easy to read and learn format with videos

    to show proper form. These workouts are the core of what I feel makes

    Venus and Adonis unique, I lift as heavy as I can for all the exercises and

    when I am done I know that my body is evolving into its best shape.

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    Naomi C

  • Disinhibited Eating 'Good Food' vs 'Bad Food' Thinking Must Go

    Disinhibited eating comes from the belief that there are 'good' foods you

    should always be eating and 'bad' foods you should never eat. I don't

    believe in good vs bad foods and I think that all foods have their place even

    in a weight loss program. Research shows us a psychological phenomenon

    that happens when a person who believes they have eaten a forbidden or

    'bad' food. They go into a state of 'disinhibited eating' where one step over

    the forbidden lines leads to an all out feeding frenzy (Lemmens SG Et al. 2010, Stirling and Yeomans.

    2004). You might have experienced this at some point when you've been dieting or 'watching' what you

    eat in the past. The scenario goes something like this. You're on a diet, and you've been 'good' for

    almost an entire week, only eating 'healthy' foods like salads, veggies, some fruit, lean protein sources

    but no grains, no sweets, no processed or 'junk' foods. Then one day you're out with some friends and

    instead of opting for a salad you indulge and join everyone for a slice of pizza. Well now that you've

    crossed the line into forbidden food territory all bets are off, and that one slice of pizza turns into five

    slices AND a quart of ice cream for dessert afterwards AND chocolate. After that first slice of pizza

    your inner voice is saying, Well you've done it now, that pizza was in the forbidden bad food zone and

    now that you've crossed the line there is no looking back for today...today is lost so might as well go all

    out and eat the rest of the pizza AND the ice cream AND the chocolate and we'll get back on track

    tomorrow.

    If this sounds familiar to you then you've experienced disinhibited eating. But the only way to

    experience an all-out eating frenzy is by having the belief in your mind that there are in fact good vs

    bad foods. I want you to work on eliminating this belief in good vs bad food and instead to view food

    from a standpoint of total calories. It is the total calories that you consume that will determine your

    weight loss success and it really doesn't matter where those calories come from as long as you're hitting

    your calorie targets for your personal weight loss goal.

    27

  • Keep in mind that for a short while when your goal is weight loss, calories are really all that matter.

    You've got the rest of your life to determine what exact foods you'd like to have as a part of your diet.

    And I firmly believe you should allow yourself to eat any and all foods you desire. This even includes

    some of the foods that most people would call 'bad' or 'junk food'. Don't get me wrong, I'm not

    suggesting you can survive entirely on potato chips, ice cream and chocolate (although I'd love to

    try!!!) but it means that all of these foods can and should have their place in a balanced diet, as well as

    even within your weight loss program itself. Did you notice the word 'balance' show up again? That is

    because this program is about balance, which also includes a balance of foods ranging from all forms of

    vegetables, leafy greens, all forms of fruits, grains of any kind, dairy, meat, poultry, fish and seafood,

    and yes, even processed foods, fast food, candy and whatever people would call 'junk' food. All of it

    can be part of a successful weight loss program if you do it intelligently, and that is exactly what you'll

    be doing with the Venus Factor program.

    Allowing you to freely choose which foods will fit into your diet program is essential to removing the

    problems that come with the all-or-nothing black-white mindset of 'good' vs 'bad' foods. From now on

    you need to work on letting go of any belief that there are strictly good or bad foods and instead think

    of food you enjoy eating vs foods you'd rather not eat. I'm sure you'll end up with a list of foods that

    come from all categories. I've yet to meet someone who only likes to eat cake and cookies (mmm, I'd

    also like to try that too!).

    Bottom line

    All foods are ok to eat, some just need to be in limited amounts or less frequently than others, but

    certainly every week you can have a bit of everything. This goes a long way to keeping your sanity and

    enjoyment and satisfaction with the process of losing weight and appreciating your body and your food

    along the way.

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  • Susan Doyle - Venus MindsetI have followed the Venus program and still incorporate the

    exercises into my regular workouts. I would recommend the

    program to anyone with the understanding that like any new

    practice, there is still a component of it that you are solely

    responsible for the mindset - that pulls it altogether.

    The Venus mindset is not only following the exercise plan and

    eating healthy, it is making yourself accountable for your body,

    your mind and your health. While having the pleasure to know

    the creator and work with him one on one, I can attribute that the amount of professionalism, knowledge and

    research that went into structuring this program was for the sole purpose of creating a better workout and health

    regime for us. As a 30 something female, I could have just taken the book and went with it.

    However, the mindset that you bring to the program is one that will inevitably determine your success. A true

    Venus athlete is one that has a mindset of determination, self-respect and appreciation for her true-self, flaws and

    all. Like most ladies, you dont often start a new workout feeling this way, but rather the opposite. By utilizing

    the Venus program, it provides you with exercises that not only strengthen your muscles but in turn allows you to

    strengthen your mind. Youll be proud of your successes and what your body can do. Youll build on thinking

    positively about yourself as well as truly understand the importance of controlling your health. Since starting

    with Venus over 3 years ago, it has taken this whole time for me to finally feel the way I do now. The Venus

    mindset is one of positive thinking, success and self-admiration. A mindset that once you get there, there is no

    turning back!

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    Susan Doyle

  • Hot Button Foods

    With that said, you likely have a few foods that don't work well

    with your body and you'd do well to limit your exposure, but in

    general I would never label a food as good or bad. Also it's

    impossible for me to know what foods are your best foods and

    which ones are your troublemakers. For many people peanut butter

    is their hot button food meaning one bite leads to the whole jar! If

    this is your hot button food then maybe you need to limit your

    exposure to peanut butter. For other people it might be potato chips,

    or pasta, or ice cream. The point is I don't know, but you do.

    Whatever your hot button food is you certainly already know what

    it is and you can take steps to limit your exposure to this particular

    food. And I'm not talking about all foods that are tasty here. Your

    hot button food is that one food that seems to control you instead of you controlling it. For example my

    hot button food is chicken wings. If I eat 1 I'll eat 30. But peanut butter is of no interest to me. Likewise

    I can have a small amount of ice cream without craving any more, but put even just one chicken wing

    in front of me and I'll be looking for more. You need to identify the one hot button food that gets the

    best of you and give your self a limited exposure to this one food. You can still have it, just make sure

    you keep the exposure to once every week or two.

    As you can see I'm not a fan of labelling any food as 'good' or 'bad' for the reasons stated above. I also

    don't consider any specific time of day as better or worse for eating, which brings us to the next major

    point of this system. And that is the answer to the following question: What should I eat?

    30

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  • Delicious Easy & Fun

    REcipEs

  • 4Recipe GuideThis is a book of common recipes that you will likely recognize but done as lower calorie options. There are options for breakfast, lunch, dinner, appetizers and desserts. Eating for weight loss can be enjoyable and very tasty with just a few key substitutions.

    You might notice some dishes that youre familiar with by name, but you may not have thought to make them in the way we have laid out here.

    Each recipe is meant to create the same taste and experience as the regular version but with less total calories. This is a big key to eating meals that are satisfying and feel like yours while still losing weight.

    The goal of this manual is to give you lots options for cooking all kinds of different meals that you are already familiar with and like but with less total calories. And weve also tossed in some new ones that you might not have seen before (because variety and learning something new is never a bad thing).

    Eating realistic, flavorful and satisfying meals during your weight loss is a big key to getting the weight off while enjoying the process.

    Finally, once you reach your goal weight you can always use the recipes in this guide to maintain your new weight.

    In many cases these new recipes are simply how I make many of these meals and Im just as happy eating them as the old higher calorie versions I used to make.

    A little attention to detail when youre cooking will go a long way to make weight loss fast, easy sustainable and enjoyable.

    Lets get cooking!

  • 5Recipe Contents

    Breakfast ............................................................................................ 10Bagel and Lox ................................................................................ 11Breakfast Burrito ............................................................................ 12Breakfast Crepes ............................................................................. 13Bran Muffins .................................................................................. 15Breakfast Strata .............................................................................. 16Coffeecake ...................................................................................... 17Eggs Benedict ................................................................................. 18Easy Hollandaise Sauce ................................................................... 19French Toast ................................................................................... 20Pancakes ......................................................................................... 22Southern-Style Biscuits and Gravy .................................................. 24Gravy ............................................................................................. 25Easy Breakfast Scramble ................................................................. 26Sweet Potato Hash ......................................................................... 27Egg White Scramble (No Carbs) .................................................... 28Pancakes 2 ...................................................................................... 29Cheese and Veg Omelette ............................................................... 30French Toast 2 ................................................................................ 31Waffles ........................................................................................... 32

    Lunches .............................................................................................. 33Chicken Tikka Masala .................................................................... 34Vegetable Curry ............................................................................. 35 Nova Scotia Donairs ...................................................................... 36Fish and Chips ............................................................................... 38Hamburgers and French Fries ........................................................ 39

  • 6Hot Dogs and Baked Beans ............................................................ 40Veggie Pizza .................................................................................... 42Poutine .......................................................................................... 43Tacos .............................................................................................. 44Wrap .............................................................................................. 45Avocado Club Sandwich ................................................................ 47Tuna Salad ..................................................................................... 48Vegetarian Egg Salad ................................................................... 49Hearts of Palm Salad ...................................................................... 50Fruit Salad ...................................................................................... 51Eggplant Parmesan ......................................................................... 52Moo Shu Chicken & Veggies ......................................................... 53Curry Chickpea Stew ..................................................................... 54Pulled BBQ Chicken ...................................................................... 55Cajun Shrimp Bowl ....................................................................... 56Easy Whole Wheat Spanakopizza ................................................... 57Fish Tacos ....................................................................................... 58Creamy Chicken & Mushrooms .................................................... 59Healthy Greek Style Salad for Two ................................................. 60Lamb Curry Vegetables (No Carbs) ................................................ 61Tomato & Garbanzo Bean Soup .................................................... 62Baked Chicken Pesto with Peas ...................................................... 63Basil Pesto Topper or Dip ............................................................... 64Tuscan Tuna Salad .......................................................................... 65Roasted Butternut Squash Soup ..................................................... 66Mushroom Risotto ......................................................................... 67Chicken Fried Rice ......................................................................... 68Bacon Tomato Pizza ....................................................................... 69Salmon Pasta with Cream Sauce .................................................. 71

  • 7Ribs with Fried Vegetables .......................................................... 72Beef Stew ....................................................................................... 74

    Dinners .............................................................................................. 75Bangers and Mash .......................................................................... 76Barbecue Pork with Cole Slaw ......................................................... 77Chicken Pot Pie ............................................................................. 79Fried Chicken ................................................................................ 81Lasagna .......................................................................................... 83Macaroni and Cheese ..................................................................... 85Meatloaf and Mashed Potatoes ....................................................... 86Paella .............................................................................................. 88Shepherds Pie ................................................................................ 90Spaghetti Bolognese ....................................................................... 91Easy Chicken Cordon Bleu ............................................................ 92Baked Lemon Trout ....................................................................... 93Smoked Salmon Quiche ................................................................. 94Easy Spaghetti Dinner ................................................................... 95Dinner by the Sea .......................................................................... 96

    Desserts .............................................................................................. 97Baklava ........................................................................................... 98Bread Pudding ...............................................................................100Chocolate Chip Cookies ................................................................102Crispy Rice Treats ..........................................................................103Fudge Brownies ..............................................................................104Vanilla Ice Cream ...........................................................................105Nanaimo Bars ................................................................................106New York-Style Cheesecake ............................................................108Riced Pudding ...............................................................................110

  • 8Strawberry Shortcake .....................................................................111Apple Confit Delight ......................................................................113Chocolate Roll Cake ......................................................................114Apple Crumble ..............................................................................115Angels Food Cake ..........................................................................116

    Appetizers ..........................................................................................117Spinach Dip ...................................................................................118Nachos ...........................................................................................119Boston Bib Salad ............................................................................120

    Snacks ................................................................................................121Pancetta-Wrapped Scallops .............................................................122Buffalo Wings ................................................................................123Bleu Cheese Dip ............................................................................125Caramel Popcorn and Peanuts ........................................................126Hummus ........................................................................................127Nachos ...........................................................................................128Nuts and Bolts ...............................................................................129Trail Mix ........................................................................................130Potato Skins ...................................................................................131Spinach Dip ...................................................................................132TexMex Cheese Dip .......................................................................133Ripe Bananas (Mashed) ..................................................................134Apple Carrot Muffins .....................................................................135Mocha Biscotti ...............................................................................136

    Special Ocassion ................................................................................137Classic Green Bean Casserole .........................................................138Cream of Mushroom Soup .............................................................139

  • 9Deviled Eggs ..................................................................................140Fondue ............................................................................................141Holiday Eggless Nog ......................................................................143Honey-Baked Ham ........................................................................144Roast Beef and Yorkshire Pudding ..................................................146Prawn Cocktail (Shrimp Cocktail) .............................................148Super Bowl Chili ............................................................................150

    Drinks and Smoothies .......................................................................151Orange Cream Smoothie ................................................................152Amaretto Smoothie ........................................................................153Mocha Smoothie ............................................................................154Banana-Berry Smoothie .................................................................155

  • BreakfastBreakfast

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    Bagel and Lox

    Calories per serving: 110

    Serving size: 1 recipe

    Total calories per recipe: 110

    Servings: 1

    Ingredients:

    of a low-calorie light bagel1 tablespoon non-fat or fat-free cream cheese, softened to roomtemperature1 ounce lox (thinly sliced cured fillet of salmon)1 slice fresh red tomato1 thin slice fresh purple onion1 tablespoon pickled capers1 pinch ground black pepper

    Instructions:

    Toast the bagel half. Transfer to serving dish. Spread the cream cheese on the bagel. Top with lox, then tomato, then onion. Garnish with capers and pepper.

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    Breakfast Burrito

    Calories per serving: 185

    Serving size: 1 burrito

    Total calories per recipe: 185

    Servings: 1

    Ingredients:

    1 (2.5 ounce) low-carb wrap (low-calorie flour tortilla)1 large egg teaspoon black pepper1 pinch raw salt1 tablespoon fresh spring onion or scallion with green tops, thinlysliced1 tablespoon fresh jalapeno or other fresh hot pepper, seeded andchopped2 tablespoons shredded fat-free cheddar cheese2 tablespoons tomato-based salsa or picante sauce

    Instructions:

    Place the wrap or tortilla on a microwave-safe serving dish. Microwave for 30 seconds or until hot. In frying pan over medium heat, scramble egg with salt and pepper. Spoon the cooked egg onto the hot wrap or tortilla. Top with onion, pepper, cheese and salsa or picante sauce. Fold the wrap or tortilla around the filling.

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    Breakfast Crepes

    Calories per serving: 30 (excluding optional toppings)

    Serving size: 2 crepes

    Total calories per recipe: 600

    Servings: 10

    To make 20 Low-Calorie Breakfast Crepes, gather the following ingredients:

    1 large egg cup all-purpose cup water2 tablespoons melted butter melted2 teaspoons pure vanilla extract teaspoon ground cinnamon teaspoon aluminum-free baking powder1 pinch of raw salt

    Instructions:

    Place all ingredients into an electric blender. Process for 10-20 seconds or until batter is very smooth. Add a bit of extra water if necessary. Meanwhile, on stovetop, heat crepe pan over medium heat. This amount of batter will yield 20 crepes (six-inches in diameter).

    Optional toppings:

    cup fresh strawberries, sliced (23 calories) cup fresh blueberries (41 calories) cup fresh loganberries, stewed with 2 tablespoons maple sugar(75 calories)

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    1 tablespoon all-fruit jam, any variety (40 calories)2 tablespoons zero-calorie sugar-free syrup, any variety (0 calories) whipped dairy cream in aerosol can (30 calories)1 tablespoon confectioners powdered sugar (31 calories)

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    Bran Muffins

    Calories per serving: 110

    Serving size: 1 muffin

    Total calories per recipe: 1320

    Servings: 12

    Ingredients:

    1 tablespoon butter or coconut oil1 cup cake flour1 cup wheat bran1/2 cup whole-wheat flour2 tablespoons agave nectar or honey2 teaspoons aluminum-free baking soda2 teaspoon each: cinnamon and nutmeg teaspoon raw salt2 large eggs1/2 cup each: water, buttermilk, unsweetened applesauce

    Instructions:

    Pre-heat oven to 400 degrees. Oil a 12-count muffin tin with 1 tablespoon butter or coconut oil. In a large mixing bowl, stir together the cake flour, wheat bran, whole-wheat flour, stevia, baking soda, cinnamon, nutmeg and salt. In a separate bowl, whisk together the eggs, water, buttermilk and applesauce. Fold the wet mixture into the dry mixture, stirring just until thoroughly blended (add a bit more water if the resulting batter is too dry). Divide the batter equally into the muffin tin. Bake at 400 degrees for 15 minutes or until done.

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    Breakfast Strata

    Calories per serving: 285

    Serving size: 1/6 recipe

    Total calories per recipe: 1710

    Servings: 6

    Ingredients:

    1 tablespoon bacon drippings4 cups, stale bread or leftover toast, cut into bits (various kinds ofstale bread or leftover toast work well in this recipe)6 slices of cooked bacon, crumbled (or cup cooked ham,chopped)1 cup grated non-fat or fat-free cheddar cheese6 large eggs cup water1 teaspoon each: dry mustard, hot pepper sauce teaspoon each: black pepper, raw salt

    Instructions:

    Oil a casserole dish with the bacon drippings. Spread half the bread or toast over the bottom the dish. Top with bacon and cheese. In a mixing bowl, whisk together the eggs, water, mustard, pepper sauce, pepper and salt. Pour this egg mixture evenly over the bread, bacon and cheese in the dish. Top with the remaining 2 cups of bread or toast. Cover, and refrigerate at least 1 hour or overnight. To cook, pre-heat oven to 350 degrees. Remove cover from dish. Cook at 350 degrees for 90 minutes, or until the eggs are set. If the top is browning too quickly, tent with foil.

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    Coffeecake

    Calories per serving: 195

    Serving size: recipe

    Total calories per recipe: 780

    Servings: 4

    Ingredients:

    1 tablespoon butter or coconut oil1 cup all-purpose flourStevia equivalent to cup sugar2 teaspoons aluminum-free baking powder teaspoon salt2 egg whites cup unsweetened applesauce cup water4 tablespoons brown sugar2 teaspoons cinnamon

    Instructions:

    Pre-heat oven to 375 degrees. Oil a 9-inch square baking dish with the butter or coconut oil. In mixing bowl, stir together the flour, sugar, baking powder and salt. In a separate bowl, whisk together the egg whites, applesauce and water. Add the wet mixture to the dry mixture, stirring until just blended. Spoon batter into the prepared baking dish. Top with brown sugar and cinnamon. Bake at 375 degrees for 20-25 minutes or until done.

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    Eggs Benedict

    Calories per serving: 300

    Serving size: 1 recipe (including sauce)

    Total calories per recipe: 300

    Servings: 1

    Ingredients:

    of an English muffin or crumpet, toasted1 ounce lean ham or pancetta1 egg, poachedEasy Low-Calorie Hollandaise sauce (see recipe, below)2 tablespoons chopped truffles

    Instructions:

    Arrange the toasted muffin or crumpet half on a serving dish. Top with ham, then the poached egg. Spoon Easy Low-Calorie Hollandaise Sauce over. Garnish with chopped truffles.

    Note: For Low-Calorie Eggs Florentine (250 calories per serving) omit ham. Instead, use cup cooked or canned, chopped spinach (drain the spinach, and then press with paper towels to absorb most of the cooking or canning liquid).

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    Easy Hollandaise Sauce

    Calories per serving: 97

    Serving size: 1 recipe

    Total calories per recipe: 97

    Servings: 1

    Ingredients:

    1 egg yolk1 teaspoon lemon juice teaspoon Dijon mustard1 pinch of raw salt1 teaspoon butter, melted

    Instructions:

    Place egg yolk, lemon juice, mustard and salt into an electric blender. Process for 5-10 seconds or until the mixture is smooth. With the blender still running, slowly add the melted butter. Immediately spoon the resulting mixture atop the assembled Eggs Benedict or Eggs Florentine, and top with truffles.

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    French Toast

    Calories per serving: 300 (excluding optional toppings)

    Serving size: 1 piece

    Total calories per recipe: 300

    Servings: 1

    Ingredients:

    1 large egg1 tablespoon water1 teaspoon pure cane sugar (or equivalent amount of stevia) teaspoon pure vanilla extract teaspoon pure almond extract1 slice stale bread, sliced 1 inch thick (a hearty artisan white bread,French or Italian, will work best for this recipe) teaspoon ground cardamomPinch of raw salt1 teaspoon cold-pressed coconut oil

    Instructions:

    Pre-heat oven to 350 degrees. In mixing bowl, whisk together the egg, water, sugar or stevia, vanilla extract and almond extract. Add the bread, soak for 2 minutes, then flip and soak for 2 more minutes or until all of the egg mixture is absorbed into the bread. Oil an oven-safe dish with 1 teaspoon coconut oil. Transfer the egg-soaked bread to the dish. Sprinkle the bread with cardamom and a pinch of raw salt. Bake at 350 degrees for 15-20 minutes or until golden brown.

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    Optional toppings:

    1 tablespoon confectioners powdered sugar (31 calories)2 tablespoons zero-calorie sugar-free maple syrup (0 calories)2 tablespoons pure maple syrup (50 calories)

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    Pancakes

    Calories per serving: 100 (excluding optional toppings)

    Serving size: 2 pancakes

    Total calories per recipe: 1200

    Servings: 6

    To make 12 Low-Calorie Pancakes, you will need:

    1 tablespoon cold-pressed coconut oil1 cup cake flour + cup all-purpose flour2 tablespoons pure cane sugar2 teaspoons aluminum-free baking powder1 teaspoon aluminum-free baking soda teaspoon raw salt2 eggs2 cups water2 tablespoons melted butter1 tablespoon fresh lemon juice1 teaspoon pure vanilla extract

    Instructions:

    Over medium heat, pre-heat a cast-iron griddle, spreading a tablespoon of coconut oil to thoroughly coat the surface of the griddle. In a mixing bowl, stir together the flour, sugar, baking powder, baking soda and salt. In a separate bowl, whisk together the eggs, water, melted butter, lemon juice and vanilla extract. Add wet mixture to dry mixture, stirring until just blended (do not over-mix; the batter should have several small lumps). Pour pancake batter onto hot griddle to make 12 pancakes. Cook for 1 minute or until the edges appear dry and some of the bubbles appearing in the batter have begun to pop. Flip each pancake once, and cook for another minute, or until a light golden brown on both sides.

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    Optional toppings:

    1 teaspoon sweet butter (30 calories)2 tablespoons pure maple syrup (50 calories)2 tablespoons zero-calorie sugar-free maple syrup (0 calories)1 tablespoon all-fruit jam, any variety (40 calories)

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    Southern-Style Biscuits and Gravy

    Calories per serving: 200 (including gravy)

    Serving size: 1 biscuit + 1 portion gravy

    Total calories per recipe: 2400

    Servings: 12

    To make 1 dozen Low-Calorie Southern-Style Biscuits, gather the following ingredients:

    2 cups self-rising flour, chilled4 tablespoons salted butter, chopped into small bits, then frozen1 cup (8 ounces) warm water

    Instructions:

    Pre-heat oven to 400 degrees. In a mixing bowl, use your fingertips to work the frozen butter into the flour. The resulting texture should resemble coarse cornmeal. Using a fork, stir the warm water into the flour mixture, until a dough begins to form. Scoop the dough onto a lightly-floured surface. Knead lightly until the dough just holds together; do not over-mix. With a sharp knife cut the dough into 12 equal portions. With your hands shape each portion into a biscuit. Place the biscuits onto a lightly-floured baking sheet or Pyrex pie plate. Bake at 400 degrees for 10-15 minutes or until risen and nicely browned. Each biscuit = 100 calories. To serve, transfer to individual plates, and top each biscuit with 1 portion of Low-Calorie Gravy.

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    Gravy

    Calories per serving: 92

    Serving size: 1/12 recipe

    Total calories per recipe: 1100

    Servings: 12

    Ingredients:

    8 tablespoons bacon drippings8 tablespoons all-purpose flour1 teaspoon each: black pepper, raw salt4 cups water

    Instructions:

    In a skillet or saucepan over medium heat, stir together the bacon drippings, flour, pepper and salt. Cook, stirring constantly with a spatula to scrape the bottom of the skillet, until the mixture is sizzling and just beginning to brown nicely. Slowly add the water, stirring constantly and continuing to scrap the bottom of the pan. Continue cooking for 10-15 minutes, until the gravy is bubbling and beginning to thicken nicely. (If its too thick, add a bit of hot water.)

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    Easy Breakfast Scramble

    Calories per serving: 118

    Serving size: 1/4 recipe

    Total calories per recipe: 472

    Servings: 4

    Ingredients:

    1/2 cup red onion, diced1 tomato, seeded and diced4 eggs4 egg whites1 tbsp. dill, fresh (taste more like dill than the dried stuff)Salt & pepper1 tsp. olive oil

    Instructions:

    Cook onion in olive oil over medium-high heat for about 4 minutes. Add the diced tomato and cook another minute or 2. Place onion and tomato mixture in a bowl and set aside. Beat together eggs and whites, add in salt and pepper as needed. Cook egg mixture over medium-low heat, stirring frequently until the eggs are just about set and no longer runny. Drain any additional liquids from the onion and tomato bowl and stir into egg mixture. Toss with dill and get your day off to a great start.

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    Sweet Potato Hash

    Calories per serving: 131

    Serving size: 1/4 recipe

    Total calories per recipe: 524

    Servings: 4

    Ingredients:

    1 red onion, cubed2 sweet potatoes, peeled and cubed1/4 tsp. kosher salt1 tsp. fresh black pepper2 garlic cloves, finely chopped1 tsp. thyme, chopped1/3 cup Black Forest Ham, diced1 tbsp. extra-virgin olive oil

    Instructions:

    Heat oil over medium-high heat and cook onion about 3-4 minutes until browned. Stir occasionally. Lower heat to medium and add in sweet potatoes. Cook 8 minutes or until potatoes reach desired tenderness, then stir in ham, garlic and thyme.

    Note: Add a scrambled egg or fruit salad to this to prevent those late-morning sugar cravings!

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    Egg White Scramble (No Carbs)

    Calories per serving: 200.5

    Serving size: 1 recipe

    Total calories per recipe: 200.5

    Servings: 1

    Ingredients:

    2 egg whites1/2 cup spinachpepper1 slice gruyere cheese, chopped1 garlic clove, grated1 tsp. red pepper flakes1 tbsp. olive oil

    Instructions:

    Add pepper and garlic to egg whites and mix. In skillet over medium heat add egg whites and garlic mixture to the skillet and cook for 2 minutes. Add in spinach and cook until slightly wilted, 1 minute. Add cheese and cook until done, 1 minute. Sprinkle with red pepper flakes and enjoy!

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    Pancakes 2

    Calories per serving: 207

    Serving size: 1/4 recipe

    Total calories per recipe: 828

    Servings: 4

    Ingredients:

    3 medium eggs (whites only)1 cup flour1 tsp baking powder1 tsp sweetener1 tsp cinnamon1/2 cup skim milk2 tsp vegetable oil1/2 cup low calorie syrup1 cup blueberries

    Instructions:

    Combine egg, egg whites, and milk and beat briefly. Stir in cheese and vegetables and pour mixture into a lightly oiled pan on medium heat. Gently push in edges and let sit for 1-2 minutes, then fold in half and continue cooking for 2-3 minutes. Having one whole egg adds flavour to the omelette and the extra whites give it volume. Try using stronger cheeses (blue, aged, etc.) because you dont need as much of them to get a nice flavour throughout. Salt and pepper to taste!

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    Cheese and Veg Omelette

    Calories per serving: 230

    Serving size: 1 recipe

    Total calories per recipe: 230

    Servings: 1

    Ingredients:

    1 medium egg (whole)2 medium egg (whites)1/4 cup skim milk2 tbsp shredded parmesan1/2 tomato (chopped)1/4 cup spinach (chopped)1 tsp vegetable oil

    Instructions:

    Combine egg, egg whites, and milk and beat briefly. Stir in cheese and vegetables and pour mixture into a lightly oiled pan on medium heat. Gently push in edges and let sit for 1-2 minutes, then fold in half and continue cooking for 2-3 minutes. Having one whole egg adds flavour to the omelette and the extra whites give it volume. Try using stronger cheeses (blue, aged, etc.) because you dont need as much of them to get a nice flavour throughout. Salt and pepper to taste!

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    French Toast 2

    Calories per serving: 274.5

    Serving size: 1/2 recipe

    Total calories per recipe: 549

    Servings: 2

    Ingredients:

    4 slices low calorie (thin-sliced) bread3 egg whites3 tbsp skim milk1 tsp vanilla1 tsp vegetable oil1 cup low calorie whipped topping1 cup sliced strawberries

    Instructions:

    Mix and gently beat milk, egg whites, vanilla, vegetable oil, and season with cinammon. Next, soak slices of bread in the egg mixture, turning to coat both sides. Cook slices one minute a side on a medium heat nonstick frying pan and serve with whipped topping and sliced strawberries! Flavouring with cinnamon and vanilla can add sweetness without having to add sugar.

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    Waffles

    Calories per serving: 274.5

    Serving size: 1/2 recipe

    Total calories per recipe: 549

    Servings: 2

    Ingredients:

    3 medium eggs (whites only)1 cup flour1 tsp baking powder1 tsp sweetener1/2 cup skim milk2 tsp vegetable oil1/2 cup low calorie syrup1 cup blueberries

    Instructions:

    This waffle recipe has all the same ingredients as the pancake recipe. My recommendation is to beat the egg whites until they are stiff before folding them into the flour mixture to give a nice crispy outside to the waffles. To add extra protein to your waffles or pancakes, substitute the flour for vanilla protein powder, which has the same amount of calories but a lot more protein!

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