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Disclaimer: This book is written for informational purposes only. The author has made every effort to make sure the information is complete and accurate. All attempts have been made to verify information at the time of this publication and the authors do not assume any responsibility for errors, omissions, or other interpretations of the subject matter. The publisher and author shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this book.

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Table Of Contents Section 1 - Understanding the Male Mental Theater................................................................ 19 Section 2 - The Big Secret of Obsession Phrases......................................................................... 39 Section 3 - The Razzle-Dazzle Phrases ............................. 53 Section 4 - Everlasting Attraction Phases.......................... 66 Section 5 - The Whiz Bang Phrases.................................. 81 Section 6 - Attraction Spinner Phrases ............................. 95 Section 7 - Obey Me Phrases......................................... 109 Section 8 - Emotional Transparency Phrases....................................................................... 122 Section 9 - Love Cocktail Phrases................................... 133 Section 10 - Mutual Pleasure Phases.............................. 147 Section 11 - The Monstrous Intrigue Phrases....................................................................... 161 Section 12 - Secret Fantasy Phrases.............................. 175 Section 13 - Permanent Obsession Phrases..................... 187 Section 14- Subconscious Bonding Phrases....................................................................... 200 Section 15 - Monogamy Awakener Phrases...................................................................... 211

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Closing Thoughts......................................................... 224

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Introduction

My name is Kelsey Diamond, and I’ve got a story to tell – like most noteworthy stories, it began with hearing the most ridiculous thing in my entire life. Have you ever heard something so outlandish that it just makes you kind of tilt your head like there’s water caught in your ear? This was one of those moments. As helpless as we are to explain these bizarre moments that defy all rationale or standard process, we can’t help but be left in awe by them. You may or may not have had one of these moments related to a friend of yours going through an unexpected relationship issue – the relationship issue may have even been your own. Whether or not you’ve had to console a friend struggling with an inexplicable rough patch in their love life, or experienced such an abrupt and frustrating situation yourself, you can probably relate to Melanie. Melanie, one of my best friends in the entire world, had been with her boyfriend happily for three years – that is, up until the night that he decided to leave. She had been going about her day without even the slightest premonition that anything could be amiss with her love life, when out of the blue, she found her entire world turned upside down and shaken violently as carelessly as a bag of potato chips.

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It was an extraordinarily late hour when the phone rang, the time of night where the phone only rings if there’s some serious business waiting to be discussed on the other end of the line – I picked up the phone and was immediately blown back by a tidal wave of torrential emotions that can only be produced by a woman betrayed. Melanie was on the other end of the phone, shouting her lungs off and calling her boyfriend all kinds of nasty names. She used a lot of different words to describe him, some a lot less family-friendly than others, but there was one recurring word that stuck out among all of the rest: “pig”. “He’s a complete pig,” she told me. “A big, fat, stinking chunky

pig.” Considering how madly in love she had been with this man, to hear her using such words to refer to him was more than a little jarring. I don’t know how long she want on calling him names between sobs, but by the time it died down, I was confident that the volume of those insults had just about exceeded every positive thing that she’d ever said about him before – she had said many, many positive things about him in the past. The volume in her voice seemed to be gaining at an exponential rate the longer our one-sided conversation went on, and after a bit of time, it sort of sounded like I was listening to a verbal nuclear explosion go off in slow motion through the receiver. To say that Melanie was pissed off wouldn’t do enough justice to 6


even simply say that it didn’t do it justice. It seemed like she didn’t only consider her boyfriend a selfish jerk without care for anyone other than himself – she may as well have considered him the living embodiment of pure pain, pestilence and suffering. When I felt like I could get a word in edgewise, I asked the safest thing I could think of: “What’s wrong, Melanie? What’s the matter? Care to explain? ”

She didn’t mince any words in her reply. “He left me…” she said dejectedly.

I had been ready for her to say he’d done something on the level of burning down her family home in an psychopathic or alcoholic rage, but the fact that he’d just casually left her without warning was even more strange. They had never shown any signs of turbulence in their relationship before, which can sometimes be sign of something explosively bad waiting to happen, but for a couple like them to just unceremoniously disintegrate without any incident or fanfare didn’t make any real sense. I had been curious before, and now I was just plain stunned. The best that I could do to verbalize my shock and dire need for further exposition was a sincere, “…What?” “Are you seriously telling me that he left you Melanie?” 7


“Yes! He left me.” She replied in a very convinced tone.

As she expelled the full brunt of her pain to me, I couldn’t help but be brought back to the same times that I’d found myself in the same position. I knew all too well what it was like to have the romantic carpet ripped out from under you and be left sprawling on the ground with nothing but the emptying sensation of betrayal and wild outrage. I wanted to be able to lend advice to her to help her cope, but I was helpless myself because I didn’t have any real details on the situation yet. But as she explained things further, I got the biggest shock of my life. She told me that not only had he just left her out of nowhere like a snowstorm in June, but he’d even packed his bags and decided to relocate his entire life into the home of another woman that he was secretly hanging out with behind Melanie’s back. In fact, he just disappeared overnight and left a stupid little note to explain the reasoning behind what he’d done, or more accurately, the lack of reasoning. To put it nicely, he wrote in the letter that he no longer loved her – to be even clearer, he actually went as far as saying that he had in fact never loved her at all. Shocked & disturbed by this letter, Melanie felt like she had 8


never really known or understood this man at all. How could he do this to her, she thought? Simply put, he had made a half-hearted effort at clarifying why he had decided to leave her out in the cold, but it had only served to raise even further questions in Melanie’s head. But the truth was bitter because the only thing that provided the most clarity as to what motivated his actions was, unfortunately, the most upsetting thing of all for Melanie. And that was this – He had been passively cheating on her for several months. Can you imagine how much this must have rattled her world? Melanie was wrestling with the realization that she had essentially been in an imaginary relationship for months. But let me tell you the weirdest thing about it all. Melanie was the “TYPE” who was on the “Hunt Rader” of every man out there. Every man hungered to possess her, capture her and do anything in the world to be with her. When we were younger, Melanie was the type of friend that you always have to look to with equal amounts of jealously and admiration when it comes to physical health. She seemed to have a supernatural ability to stay at peak human fitness despite eating everything the rest of us try and fail at reserving to once a week, and on top of that, her skin was flawless. 9


She had an infectious laugh, a more-than-respectable career, and an intimidatingly sharp wit – more than a few guys had found it too intimidating after just one or two dates. And once she met this guy, my best friend Melanie who was the shameless demigoddess, assumed the form of a giggling schoolgirl. He was shorter, overweight, and would make an eraser head look sharp, but along with all of these things, he was the master of making her smile and fret – eventually, he would prove himself the master of her tears as well. But! Melanie was in fact way too good for this man and everyone had been telling her that all along including me. They were that sort of a couple where people would look at them and wonder – “What did this man have to do to have a gorgeous woman like that by his side”. Even our mutual friends usually had the same reaction when they saw Melanie and that man together in public: “How did a guy like him actually end up with a woman as beautiful as that?” Plain and simple, even her boyfriend knew that he was massively lucky to have someone like Melanie in his life. But they definitely had the right kind of understanding required to make a relationship thrive. They had the chemistry and the stability to stay with one another for longer than some people are even capable of remaining married.

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At the end of the day, in spite of what people would perceive as their physical attractiveness imbalance, there was no doubting that it appeared as if they had that something that could make it work. Okay, now coming back to the subject at hand… Over the next few days, Melanie got back in touch with me with some really disturbing details. She extracted a lot of information on this new mystery woman who had stolen her beloved boyfriend and the details were shocking. Why was it shocking you ask? Well, because this so called mystery woman… Didn’t look that remarkable, didn’t have the stability Melanie offered & was going through many issues which are too messy to describe in one book.

The first thing to understand is the most visible aspect – this woman was not more attractive than Melanie by any stretch of the imagination. When I finally got a look at her, I immediately came to conclusion that she was decidedly the most plain-looking woman I’d seen in a very long time. Despite being nothing close to a head-turner, she had managed to turn Melanie’s boyfriend’s head far enough away from Melanie to capture him completely within her field. 11


At this point you might be thinking that the critical factor must have been some kind of personality trait the woman possessed that won out in the end, but not even this was the case. As a matter of fact, from that Melanie told me, this plainlooking woman’s personality was messy, unpredictable and she was known to have “DRAMA ISSUES”. The more I heard, the more it started to sound like this woman had actually made it mission to see just how many undesirable traits she could rack up and still be capable of stealing another woman’s man away. This woman had the deadly trifecta of moodiness, unpredictability, and a string of past broken relationships that had all ended similarly and badly. I thought that getting more information about the woman that stole Melanie’s man away would make things just a tad bit easier to understand, but instead, it seemed as though the more I learned, the more confusing things got. But after many years of research, I was finally able to identify the core psychological components that contained the answer to every relationship issue. And that is something which has inspired me to write this book for you. All this time Melanie and I couldn’t quite put a finger on why her boyfriend would leave a completely secure, successful and pleasurable relationship for a woman who was completely messed up and not even as attractive as Melanie. 12


But after my research I discovered the truth and it was this – Feelings don’t have eyes! They don’t occur based on what a person looks like. So the false idea that this “Mystery Woman” wasn’t as attractive as Melanie went straight out of the window & into the trash can because in reality, looks don’t count that much to a man. When it comes to feelings, the things that can actually be physically observed are not as relevant as people think – contrary to what we may like to believe, feelings do not have eyes. The phrase “love is blind” may be cliché, but it’s cliché for no other reason than the fact that it’s based in truth. Attraction is blind too. No matter how much we might train ourselves to deny the truth, we simply can’t ever consciously choose who we are attracted to – on the opposite side of the same coin, we can’t force ourselves to not be attracted to a person either, even if we make every effort to ensure that we don’t. Now to be completely honest, physical looks are a factor when it comes to the degree to which another person can attract us or the degree to which we can attract another person. The issue with this line of thought, however, is that people severely overestimate the impact of looks alone. While looks do have a measurable effect on the art of attraction, the true effect of those looks is only about five 13


percent. The other ninety-fivepercent of attraction that we have to concern ourselves with, which most people make the mistake of overlooking, is communication. Believe it or not, our words and the ways we deliver them have the kind of weight that simply looking good can’t hold a candle to beyond a first impression. When I got to thinking about how important genuine communication is when it comes to creating a relationship that can legitimately last, the truth behind what had spelled the death of Melanie’s relationship became much clearer than it had been before. The way that the mystery woman had been able to steal away Melanie’s man had absolutely nothing to do with anything about her physical appearance in the slightest – that would be the ideally easy explanation, but in truth, there was something much more intimate at work behind the scenes. What had really attracted Melanie’s man to the mystery woman was actually nothing more than the way she had been able to communicate with the man. Melanie, as can be testified by many people other than myself, was the kind of woman that you could see just about any man giving more than an arm and leg to be with. But these personal qualities, however, only ever really go so far. Physical looks can only do so much for you, but, the way that you communicate carries massive amount of importance.

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Here is what I further discovered in my research… With just the right word uttered at the right time, a chemical process takes place in the male mind which can make him find a woman 10 to 20 times more attractive than she currently is. Very few women recognize just how powerful this chemical reaction can be, and yet at the same time, it affects almost every one of us, every single day. Melanie may have grabbed her man’s attention once with her charming personality and amazing looks, but that still wasn’t enough to prevent this man from getting attracted to someone else. As weird as this sounds, we live in a society which is obsessed with “Physical Attraction” but no one ever talks about “Verbal Attraction”. Honestly, here is my personal promise to you… If you can learn how to master the art of using words to trigger attraction, you’ll be able to stand head over shoulders above other women who don’t have a clue of how effective such a method can be. Let’s just take a look at how many seemingly perfect relationships that gorgeous women like Melanie get involved in that wind up dissolving out of nowhere – if looks alone were enough to cement loyalty, wouldn’t these sudden breakups happen a lot less often? We all want to be loved by the men of our dreams, but unfortunately, a lot of us end up resorting to a temporary solution to lifelong matter – looking good will only get you so 15


far. I can’t tell you how many other women I’ve counseled who have wound up getting themselves set up for failure by committing based on a momentary infatuation that mistook for the real deal. When I realized these secrets, I finally understood how Melanie had fallen for a guy who seemed so outwardly low on the shelf as the man who left her – it was the impact of his words that set her up on the wild ride to abandonment. You don’t need to be in a relationship to savor the benefits of just being a physically attractive catch, but if you want to the benefits of legitimate commitment, you’ve got to be able to make impact on a level that transcends beyond what can be surveyed with the eyes. Now while using the power of words can certainly help you get a leg up on the competition, the power of this technique also makes apparent the massive potential there is to screw your chances if you use your words poorly. Here’s the ironic thing about human communication – while it’s something that colors just about every aspect of our modern lives, every second of the day, lots of us are spectacularly bad at accurately expressing how we feel when people say certain things in passing. How often have you ever been offended by a person but smiled through your teeth to keep things from seeming awkward for everyone around you? Even if you don’t do that yourself, it’s how most people compensate for not being emotionally transparent, which in some scenarios, can be downright practical. 16


Knowing this, it’s imperative to understand that everything you say to a man can have massive effects that go completely unseen on the surface, sometimes without even so much as a facial twitch. With how subtle and powerful your words can be, accepting the influential power of words endows you with both extreme capability and also extreme responsibility – play the game correctly and you’ll get everything you wanted, but neglect the vital signs and you’ll be left sitting out in the cold in no time. As a disclaimer, I’ve got to let you know that this book will only be as effective as your motivation to honestly apply everything that you take away from it. If you can make a honest and unshakeable pledge to genuinely absorb and emanate the sentiment of what I share with you here in this book, it will almost feel as though you’ve been transported to an entirely new dimension of your love life. Something else that’s vital to take away from this is the equally powerful twinborn partner of words – action. Words set the stage for success before show time, and after that, your actions will bring forth the full power of what you’ve set into place. Make sure to honestly apply everything you learn here with as much consistent action as you can, and you’ll be on your way to easy street in no time flat. Melanie hadn’t explicitly done any one thing wrong, but in truth, it was what she didn’t do that spelled trouble for her in the end. She never took into account that communication with her partner could shed light on the status of her relationship in a way that easily discernible outward confirmations of romance never actually could, and because of that, she wound up getting caught off-guard in the most undesirable sort of way.

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It’s not to say that communication alone is going to make an inherently destructive relationship suddenly work, but noticing the power it has to influence the chemistry of you and your partner will enlighten you to all kinds of other signs that things may or may not be slipping out of the safe zone. You will become attuned to the signs that your partner may be seeking out a deeper connection with someone else, which is an absolutely invaluable security measure. Now that we’ve covered the basic foundation for what you’re going to be learning, it’s time to get down to the first chapter!

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Chapter 1 – Understanding the Male Mental Theater. In my line of work, I’ve coached a small group of women who are each in need of the answer to a very understandable question that millions of women across the country have probably asked themselves at one point or another: How is it possible for simple words to make a man actually fall in love with someone? Some of these women even wonder what makes simple words capable of swaying the feelings of man to make him like them even more than he does at the current point in time (or doesn’t). The answer to this question can be found in the bare bones makeup of human psychology. You don’t need to be a licensed neurologist in order to understand the basic principles that make the human brain especially susceptible to being influenced by the spoken word. Before we’re even familiar with what words even are,our perspective of the world around us is being molded by constantly hearing them. We learn to use words as mediators between what we desire and what we can feasibly achieve, based in part on the people around us who are also pursuing and expressing their own interests with words. 19


Knowing how deeply ingrained the power of words are in the foundation of all of our vastly different societies, our status as the human race, and as members of the animal kingdom, it should come as no surprise how powerful words can be in the world of romance. Here’s one of the most important things that you need to understand about how words are able to leave a lasting impact on the minds of people who hear them: The auditory element of hearing is only a means to an end, but what’s most important is the image that the sounds of the words create when you process the meaning itself. In short, every time you hear a word, your mind turns that word into a mental image which you see in the theatre of your brain. People oftentimes make the mistake of thinking that it’s the tone of the words that we speak or the way in which we deliver them that has all of the importance, but that’s really only scratching the surface of the complete truth. The cause of the importance of things like tone and delivery is where we must direct the full extent of our attention, and that cause is related to images. Two identical phrases, simply uttered in subtly different ways, can create entirely different mental images for the person that those phrases are directed towards. Think about what the purpose of the first page of a newspaper is – it’s to catch your attention as effectively as possible with three things: 20


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Heavily-emboldened font

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A significantly blown-up picture

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Hard-hitting words.

These three elements all share something in common in how effectively they can command your attention when you’re presented with them – each of them are made to appeal to the parts of your brain that process images. The dark font and significant size of the headline text immediately catches your eye, the heavily emphasized photo sends you right into the heart of the action, the imagery of the strong words increases the level of immersion into the content. For the sake of only getting you to read something, the front page of the newspaper attacks your image-processing faculties from multiple angles simultaneously – this is done for a reason that hasn’t changed since the dawn of man. Our ability to perceive the world around us and construct hypothetical situations before we act is based on creating images. When you know that the cognitive process of developing a mental narrative is based on the construction of and immersion within images, you can understand what’s happening on a molecular level any time that you’re conversing with another human being – it’s a constant flow of imagined visual stimuli. In simple terms, every conversation you have with another human being is an exchange of mental images.

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Now let’s just imagine that we’re having a conversation, and eventually I mention that I took my dog to the park for a walk. Pause and think about that for a minute. After you heard that sentence, what happened? Did the line, “I went to the park today to walk my dog” flash in your mind as soon as I finished the sentence, or a little bit before that? Or did you actually envision a literal park in your mind that I could walk through with a dog on a leash? If you’re like most people, then you didn’t literally envision the words “I went to the park today to walk my dog” sliding across an empty space in your mind. The way that our brains can visually consolidate what isn’t immediately observable is why we can accurately describe it as an image-processing machine. The beautiful thing about this image-processing machine in our heads is that it essentially operates on autopilot. When you’re engaging in small talk with a cute guy that you just met in the coffee shop, everything that you’re saying to one another is creating an image that gives you a hypothetical representation of what each other’s lives are like – this forms the basis for a more significant level of attraction than what appearances alone can do. After you’ve just had a lively five minute conversation with the 22


cute guy at the coffee shop, the volume of mental images that were exchanged between the two of you could potentially compose a mental narrative that could fill half of an entire epic novel. You may not even be consciously aware of all of the vivid images that manifest in your mind from hearing just a few simple sentences uttered in a particular way. But you see, that’s just the initial step. Once you hear something and see a mental image of it, your mind then respond with adequate “Emotions & Feelings” in response to that mental image. When the emotion is created, the third stage of word-image processing begins: our brain releases a surge of chemicals that send off alarm systems in the body propelling us to take action. The emotions that you experience when you’re talking to a guy that you’re really interested in are literally signs from your body that are telling you, “Hey! Whatever this guy is doing to you right now, I like it! Get more of it!” So if I say to you – “I was crossing the street and had this car rushing to meet me at 100 miles per hour”, what happens mentally? Chances are that you imagined a car coming to meet you at one hundred miles per hour, and though it may not necessarily be an overwhelming feeling, you might have gotten twinges of slight fear as a response. On a slightly less dramatic scale, let’s look at the times when 23


someone says something to you that just rubs you the wrong way. Have you ever really thought of what it means for someone to be rubbed the wrong way? Being rubbed the wrong way means that even though there may not be an immediate or objective explanation for it, something about what was communicated created an unpleasant sensation. In essence, what has happened with these phrases that rubbed us the wrong way is that a negative image was presented to our brains when the words were processed, and it may be formed based on past experiences or personal feelings. Even though the words may not have been intended as insulting or even objectively negative, at the end of the day, only the image summoned in the mind of the listener matters. Once again, in simpler terms, certain words have more of an emotional impact than others and that’s exactly what you’ll learn when I share my “Obsession Phrases” with you. However, before I get to all that, I need to further explain that in our studies of somatosensory sensation (how our body responds to stimuli), we have discovered that different emotions actually do physically register in different areas in the body when you’re experiencing them. When you’re experiencing fear, that uncertainty will literally be creating a tugging sensation in the middle your chest or in the lowest pit of your belly. Understanding this, it may make a little bit more sense that words could have as much influence over a person as I’m telling 24


you they do. When words summon strong emotions in the people who are experiencing them, they’re not just being heard or felt – they are literally acting upon the person’s biology in a quantifiable, scientifically-observable way. So, here is the most important thing I am trying to convey with all this scientific explanation… The stronger the image that gets created by the words that are spoken, the more intense the somatosensory experience of hearing them is going to be. A person could feel fear, desire & even love based on how powerful your words are. Now do you understand where I’m going with this? When it comes to falling in love, there’s always the concept of fantasy that has kept us entrenched in the ebbs and flows of endlessly-repeating love stories since the dawn of storytelling. These ideas of the people we’re getting to know for the first time, and the dreams of doing all sorts of hypothetical things with them in the future, all of these things are the exact kind of mental images that we’ve been going over thus far. It’s not really so complicated when you break it down to this golden and stupidly simple rule: good images are good, and bad images are bad – not exactly the head-scratcher of the century, is it?

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Despite fact of how amazingly simple this is, you wouldn’t believe how many women don’t even have the faintest shred of understanding about just how incredibly powerful mental images are. Because most women usually stick to most basic words & don’t know how to add more punch to their conversations. Without even having the slightest clue of how badly they’re sabotaging themselves, they use no end of weak and negative words that create no emotional impact on a man’s mind at best. And consequently, they aren’t able to get the desired result from their man. In fact, here is the kicker… Sometimes a woman who thinks she’s giving off all of the right signs could actually be creating an incredibly unpleasant impact without having any idea about it whatsoever. Now it’s not to say that none of these clueless women are ever able to get into stable relationships – quite the contrary. The problem is however, that these women struggle day in and day out to get what they want from their man. Since they fail to take note of the subtle but powerful effects of their own words, theirs is a life of endless confusion and struggles with relationship issues that appear to have come completely out of left field, without warning. If you can learn how to see past the smallness of individual 26


words and phrases and recognize how some words can get you literally anything you want from a man… You’ll have slightly better protection against getting blindsided by unexpected inconsistencies in the ways that a man acts around you. Let’s just look at it is this way: consider the impact that marketing has in the first world. The concept of buying and selling encapsulates our society so completely that it’s what many people identify as the foundation of their entire reality. Now consider the fact that simple words, and words alone, carry the power to sell a product. With nothing more than words creating an image in your mind relevant to the use of the product, you are compelled to go out and exchange a real piece of your livelihood for the chance of realizing that hypothetical experience relating to the product in your mind. We could spend many days breaking into psychological consumer complexities, but that’s for another day. At this point, you now understand the key basics of how words function in our communicative world. You know how words trigger certain images and feelings in our minds to construct a vivid mental narrative that frames our grasp on reality and the people around us. So how do you use this basic knowledge in regards to men and making them fall in love?

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It is now that we’re going to start putting together the most important part of the puzzle. Are you ready? The best way that you can get a man to love you to the point of just about worshipping you is by using special kinds of words that can fulfill some of his deepest desires. The kinds of desires that you’ll be tapping into will be sort that he goes through most of his day having largely unfulfilled, due to how much he probably keeps them under wraps on a daily basis. Let’s get this out of the way before we go any further: But when I say “Deepest Male Desires”, some of you ladies are probably thinking that you already have the answer. Some of you might being thinking, “Oh! Sex, obviously! I already knew that before I started reading this.” Here’s the deal: that line of thinking is only a little bit right, but mostly off-base. Sex does account for a part of the equation, but in the grand scheme of things, it’s only useful for solving about one percent of the entire puzzle. When you’re ready to start working on the other ninety-nine percent of the puzzle, you’re going to have to move on past the sex aspect. Now before we break down into the meat of what I want to share with you here today, we’ve got to make sure that 28


something is understood before moving on even a step further. We have to outline what the truth of the matter is with women who are only desired by their men for sex and little else. The truth is that when a man desires you for nothing other than what you can offer him sexually, it means that at some point, you were not able to fulfill him in some department of his desires. Now that may not be something you’d like to hear, but I urge you to not take personal offense to it – it doesn’t always mean that it was your fault. In sharing with you what I am about to reveal, you’re going to know how to properly gauge a man’s desires before getting in too deep to understand exactly what it is that he’s interested in experiencing with you. When you fully understand what a man desires from you, you will be much more capable of getting into the kind of relationship in which you will realistically be able to have mutual satisfaction with a man who is right for you. Now before we get too off-topic, let’s return to the concept of the ninety-nine percent that I mentioned earlier, with sex composing only the remaining one percent. The ninety-nine percent is what ninety-nine percent of women completely miss. The thing swooping under these women’s radars is the nature of what their words have to be communicating in order to create positive mental images for their men that are congruent with 29


their desires, and that is what I’m going to help you with here today. So taking sex off the picture, here are some of the most vital male desires you must be aware of before you star using my “Obsession Phrases”. The first desire that you’ve got to nail down is the desire for approval. Male Desire Number One – He Needs Your Approval and Validation Have you ever heard something to the effect of, “everyone is walking around with an empty cup and expecting someone else to fill it?” Believe it or not, this saying is extremely true when it comes to even the most independent men in our lives. Approval and comfort are what they desire from women in general. A man will build an entire empire to hide this fact inside of, but at the same time, he is helpless to escape the fact that does desire to feel validated. The man, no matter how secure and cool and confident he appears, is in constant search of something in the form of approval. He desires the validation because all of us, as human beings, are intrinsically validation-seeking beings. 30


Every man is seeking out some form of approval from a female figure from an early stage in childhood, and oftentimes, it begins with the mother. Everything we do is, in a way, based on seeking out positive reinforcement through the things that we enjoy. Just like you probably have, I’ve heard a lot in my life about how it is selfish to seek out validation from others and how the best thing to do is to make sure that we’re always secure enough in our own skin to be content without anyone’s approval at all. Even though it may be unhealthy to need approval on the same level that an addict seeks out their fix through alcohol or nicotine or painkillers, simply desiring some form of approval is completely natural and nothing to be ashamed of. Men crave approval from women to the degree that you likely have several men right now who want to feel like heroes in front of you. The man wants you to be grateful for the fact that he is a constant presence in your life, and for that to happen, he needs you to have an honest understanding of who and what he is. After you understand exactly what it is that defines him and how much he wants you to desire him, your choice is whether or not you make an attempt at fulfilling that desire yourself. If you can fulfill all of his desires to feel needed and appreciated, he’s going to feel like the two of you are legitimately meant for one another. 31


He’s going to want to seek you out due to the fact that you give him a feeling that no other woman can manage. Now let’s move onto the second desire that needs to be fulfilled… Male Desire Number Two – He wants you to unconditionally respect him Now this is far from being the easiest thing to do, but if you can pull it off, you’ll be accomplishing something that a lot of women really tend to struggle with accepting. If you want to fulfill this desire, then the only way to do it is to see your man as someone who is truly deserving of unconditional respect. Because so many women wind up getting into relationships with men who are not worthy of respect, however, this can be a very difficult subject to explain with them. Unconditional respect is not only impossible if your man objectively doesn’t deserve it, but also if you don’t even truly believe that your man actually deserves the respect in the very first place. Be aware that there is a very good reason that I chose to use the term unconditional respect. To just about every man that you can imagine, respect is the single most valuable thing. In a world where we’re scarcely able to unconditionally hold onto our own belongings or the people closest to us, unconditional self-respect is one of the few things that a lot of men feel some sense of security in owning, and they like people 32


around them to acknowledge that. The universal inner desire for respect makes it so that the very moment you acknowledge his effort, he’s going to respond positively. If you acknowledge him consistently enough, then eventually, it’s possible for him to return it with love. If your man doesn’t feel respected at all, though, then clearly the two of you are going to have some serious challenges. If he feels outright disrespected by you, then all of his attraction, attention and feelings of desire for you are going to hit the ground before you know it. As respect is one of the principal things that a man holds dear, there are few things that he despises more than the feeling of being disrespected. What’s more is that you will rarely ever actually have a man overtly verbalize when he feels that you’ve disrespected him. Chances are that if a man really feels like you’ve disrespected him, what he’s most likely to do is actually just slowly break off contact until he’s completely absent. If you aren’t attentive enough, you won’t have any idea where things went wrong when he’s completely withdrawn. Now that you know how to avoid the worst case scenario by making sure to maintain a consistent level of respect, it’s time to move onto the third key point. Male Desire Number Three – Raising a Man’s Emotional Temperature When it comes to maintaining a steady and powerful 33


relationship with a man over an extended period of time, you can consider it like keeping a small flame fanned and active. If you fan it too hard, it will die out, but neglecting to tend to it will make it lose its luster as well. We’re going to refer to this as raising a man’s emotional temperature, and by extension, the art of maintaining it as well. To put it in the simplest terms, you have to learn how to “tune up” all of the latent emotions that your man experiences when you’re in his presence. The greater that his emotional intensity is when he’s around you, the more intense the physiological symptoms will be in turn. When his emotions are legitimately clawing at him from the inside to make him think about you on a consistent basis, he’s going to be desiring your presence on a level that transcends what is purely emotional and legitimately approaches physical symptomology. You are literally going to become a kind of “fix” that he seeks in order to feel more at ease. In order to even reach the point of having your man actually want you to this degree, you’ve got to raise his emotional temperature to the point of no return. All of the feelings that are conducive to attraction are going to be over clocked, and when this happens, you’ve essentially got the system working in your favor on autopilot. It’s going to be such a powerful effect that he himself may not even be fully aware of why he’s as attracted to you as he is, but there will be no denying that he’ll be consumed by an 34


unshakeable and mysterious magnetism towards you. Essentially, there are going to be three key events that occur after his emotional temperature has reached a serious boiling point: 1. He will Find Himself in the Zone of Consistent Attraction Simply by raising the emotional temperature to optimal levels, you’ve left a legitimate carbon footprint on his physiological composition. He’s going to feel a level of attraction to you ingrained so squarely and deeply in his heart that it will feel to him like his soul is legitimately dancing in excitement at the simple prospect of being able to spend more time with you in the near future. Whenever he thinks about you, he’s going to feel the inescapable tug of his feelings towards you in the pit of his stomach. You’ll notice that when he actually sees you, he’ll be exhibiting signs of wanting to be physically closer to you if it’s at all possible. He’s going to be experiencing ripples of immense comfort around you and the concept of your person, and when this happens, he’s going to be both relaxed and anxious – it will be the dual effect of a simultaneous push and pull that both work to bring him closer to your position. 2.

He Will Feel Emotionally Safe in Your Presence

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You may or may not be aware of it, but just the concept of emotionality is a very touchy thing for the average man to come to terms with. While it doesn’t mean that he’ll actually feel things less, it means he’s got to deal with the pressure of not revealing his susceptibility to emotional fluctuations too often, lest he compromise the masculine “image” society holds him to. When you’ve personally raised up the emotional temperature to a suitable level, however, you will have managed to become a legitimate emotional safe zone for him that he can go to without fear of being judged or insulted. All in all, your presence is going to summon within him an extraordinary amount of relief and safety that he’ll find particularly valuable in his everyday life. Whenever he knows that you’re nearby, he’ll feel relief from the cloud of uneasiness that may have formerly shrouded him any time that he thought about the horror stories and sacrifices of commitment. You absolutely cannot neglect to understand just how much men value their personal freedoms. Freedom is probably one of the few thing that come close to respect when it comes to what a man values among all things in general, and when he senses that a life with you isn’t going to stifle or restrict him, he’ll be a lot more at ease with you than most other women. Number Three – He Will Not Grow Bored

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Men hate monotony as much as they love the feeling of freedom, and so naturally, their worst nightmare is to feel like they’re trapped in a boring life spent with a woman who drains all of the high-octane pleasure and spontaneity out of his existence. When you’re able to summon intense physiological symptoms within him that raise his heart rate, you can guarantee that he won’t feel the slightest thing resembling boredom when it comes to your presence. You’ll be able to raise his emotional temperature so effectively that it will actually seem nearly impossible for him to be bored in your presence, because he will have essentially been psychologically conditioned to be excited at the prospect of spending time with you whenever possible. Putting it All Together You now understand the three crucial keys to raising a man’s emotional temperature to a boiling point. 1. He’s going to feel like he has the freedom to be emotionally uninhibited with you, in stark contrast to how he has to conduct himself in everyday settings. 2. He’s going to feel emotionally safe in your presence, turning every conversation into a valuable zone of security that he’ll be extremely hesitant to let another man encroach upon. 3. He’s going to be so constantly stimulated by the way that you can bring his male mental theater to life that he’ll never grow bored with you, which will make him consider life with you like an adventure that’s waiting to happen as soon as he 37


becomes bold enough to embark. Accompanying these highly desirable effects of dedicating attention to raising his emotional temperature are the benefits of fulfilling two other extremely important desires he possesses – the desire to be unconditionally respected, and the desire to be validated. When he feels that you respect him for the essence of all that he is, he’ll feel a certain kind of compulsion to be near you that can’t possibly be matched just by seeing another lady in the store who’s physically attractive. You’re going to be triggering all of these momentous effects simply with the use of powerful words which I call “Obsession Phrases”. Everything that we’ve discussed so far may sound a bit complex, but the beauty of it all is that the complexity is underlined by extraordinarily simple precedents. With just the utterance of a well-time or thought-out phrase, you can set off the chain reaction within a man that leads him on the path to seeing you in a light that few other women in his life have the knowledge to match.

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Chapter 2 – The Big Secret of Obsession Phrases. Have you ever been so engrossed in a movie or book that you started actually feeling like you were experiencing that fictional story yourself? Has the immersion ever been so great that you can’t help but actually feel as though you personally understand the pain and happiness that the characters are experiencing? Have the ebbs and flows of a protagonist’s struggles ever managed to take you on a very real emotional journey yourself? Have you ever been so immersed in a fictional story that you feel just a little bit empty when the story is over, like a piece of your own story has come to an end? When you become invested enough in a fictional work to feel like you’re truly apart of the action, then the creator has accomplished their mission. What do you think Hollywood is really profiting off of? Does Hollywood profit from high-profile actors and special effects?

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If you said so, you wouldn’t be wrong, but you wouldn’t be one hundred percent right, either – what Hollywood really uses those actors and special effects for is to profit from yours and others’ emotions. People see movies for all kinds of reasons, from the want of laughter even to moral obligation, but at the end of the day, those motivations are unified by the element of emotional investment that has to happen first. When you are buying a cinema ticket, or a soft cover pulp fiction novel, or admission to the cinema, what you are really purchasing is the experience of your own resultant emotions to the content. It may seem a bit odd that you could actually buy the experience of your own emotions, but don’t get too caught up in the face-value of the words – technically your emotions are already there, and what you purchase is the entertainment medium to serve as a temporary conduit for all of your feelings.

Your joy, your excitement, and your fear are all things that Hollywood and other professionals in the creative medium are monetizing. When the production fails to make the audience feel anything that’s conducive to engaging in it more, then that’s when it fails to sell and gets considered a flop. Even an emotional investment based in anger counts as a victory for Hollywood if it results in more people purchasing the opportunity to see what all the fuss is about.

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Now hold on, why am I talking about movies so much? You may be wondering why I’m going on about movies when this is supposed to be a book about obsession phrases, but if you’ve been paying strict attention to what we’ve covered in the previous chapter, you probably know what the point is. What you’re going to learn has to do with taking a page from Hollywood in the art of knowing how to effectively “”STIR EMOTIONS” within people that you want to influence. Here’s something interesting to know about emotions – we are far, far more likely to mentally consolidate an event in our memory when it’s emotionally charged. Even if we don’t remember every detail, if it’s emotionally charged, it will be branded into our memory and stick out like a red-hot piece of iron in the snow. We experience so many diverse sounds, sights and smells on a daily basis that it would be absolutely impossible to manually account for them all without going stir crazy. Our brains unburden themselves of the weight of insignificant memories of under-stimulating things for a reason – we have absolutely no use for them, and so it’s only practical to toss them to the side. A human is actually about ten times more likely to remember an emotionally-charged event than an event in which they had no emotional investment at all. Bland and boring events get discarded in the static of all of the rest of our disregarded memories, but emotionally electric 41


events get moved to special shelf in which they can always be viewed more clearly. Think of how people argue with their significant others, or how parents argue with their children, and the frequent accusation that somebody never does X, Y, or Z. Now X, Y, or Z could be something as innocuous as taking out the trash or doing the dishes, and it’s extremely unlikely that anyone has ever literally never done those things at least one time. The emotionally charged heat of the argument simply superimposes the negative memories of when the other person being argued with didn’t happen to do whatever that chore was. Essentially, we’re going to be accomplishing the same thing with obsession phrases that Hollywood professionals and best-selling author can accomplish with their emotion-eliciting work. If you can learn how to make your words contribute to a strongly consolidated memory by imbuing them with emotionally triggering power, you can make the impression you want on the man you desire. Now something vital to remember here is that the emotions you’re looking to stir up in the man, in relation to you, should be positive ones. While a documentary can attract viewers based on the fact that it triggers their righteous anger, that’s not an emotion that’s highly conducive to a person wanting to a man wanting to spend more time with you. The obsession phrases we’re going to be covering are designed to stir up emotion to maximum velocity. 42


The goal seems simple enough on paper, but you might be wondering exactly how it is you can most successfully go about stirring up emotion in the very first place – no need to fear, because I’ve broken it down into three essential steps. Remember, the amount of emotion you’re able to summon within the man’s heart and the level of benefits you’ll be able to derive from the relationship with him are positively correlated. So here are the details you must keep in mind before you say anything to a man… 1.

Show, don’t tell.

2.

Make his mind ponder.

3.

Create anticipation.

If you can fully consolidate the values of these three different steps into an overarching attitude you adopt towards speaking to a man, you’ll have the key to getting just about everything you desire from him

1. Show, don’t tell. Details are necessary. A golden rule of this process is to make sure that you prioritize the mental images created by the words you speak instead of simply the words themselves. As we emphasized a great deal in the past chapter, it’s not really the words themselves that carry any intrinsic value when we speak them – all we ever did when we created language was ascribe meaning to sounds, and the impact of the sound is 43


determined by the mental image formulated in the mind of the hearer. If you really want to strike a nerve in the heart of any man, then the principle of showing and not telling cannot be overstated in its importance. Every single one of your words should paint a vivid portrait in the man’s mind that keeps him up at night. There are millions of ways that you can paint a vivid picture in a man’s mind, and so understandably, it can be a tad bit intimidating to try and think of every single possibility – one thing that you assuredly can do, however, is make sure that your words aren’t boring or mundane. Unfortunately, most people in society are fine-tuned to constantly speak of the most inane and boring things imaginable – on top of that, they oftentimes repeat these boring things over and over again. Here’s an example that just might illustrate the principle a little bit more clearly. You could very easily tell a guy something as honest and simple as, “Hey! I like you!” It accomplishes the basic purpose, but you can definitely do a lot better than that. If you really want to knock it out of the park, you’ve got to make a point of going out of your way to make sure he understands exactly what kinds of things he does that you like.

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Instead of just telling him that you like him and leaving it at that, what you can do is say something more to this effect: “I really like it when you hold my hands and hold me really

close to you, it makes me feel so wonderful.” Doesn’t the difference strike you immediately? The added imagery here really drives it home that you’re not just trying to make him think that you like him. By adding in a specific account of exactly what it is he does that makes you feel great, you’ve given a high-quality mental image to work with and understand more of your mental narrative. Remember: the more detailed the mental image you can paint in his mind, the heavier of an impact you’ll be able to make on his mind when you’re no longer in the immediate vicinity. When you can get him to think about you even when you’re not actually around him, you’ll know that you’ve finally succeeded in painting a powerful mental image in his psyche that will gradually drive him wild with affection for you.

2. Make his mind ponder The second extremely important principle of emotional stimulation we’re going to cover here is the art of heavy mental stimulation. One of the best ways that you can see to it that a man gets emotional is by making it so that he has to wrestle with his own 45


uncertainty. Men love to be right, and so when you don’t allow them to have everything figured out right away, they’re naturally going to start feeling a little bit out of sorts about things. Your objective must be to force the man to think, consider, ponder and internally question just about everything that you say to him. You don’t have to make it so that you’re outright lying to him or saying weird things, but a real effort to leave loose ends attached to the things you say will go a long way. Most conversations are boring by default, which is why the most exciting and thought-provoking conversations we have tend to stand out so much in our minds when we have them. When we’re able to have a conversation that really leaves us questioning what is and isn’t true, we hold it in special place in our minds for analysis until it’s solved, if it ever is. Let’s just use an easy example to illustrate the effect I’m talking about here… Suppose you want to let a guy know that you like spending time with him, but don’t want to make it seem like he’s won you just because he’ made a good impression so far. You could say something to the effect of, “Hey Eric, I enjoy your company” and be done with it, or you could take a step farther in order to really engage his curious mind at a level that you haven’t touched before.

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Instead of just telling him that you enjoy his company, you can both express your appreciation for while still allowing for some shadow of a doubt. Say something like – “I enjoy your company a lot but you do have your weird moments once in a while…” Now do you see what the critical difference is here with the latter form of the phrase? Instead of just leaving your statement of appreciation for him hanging in the air so that he can take it and use to inflate his ego, you’ve instead given him something that he can legitimately think about. The first sentence barely requires any thought at all on his part to understand. Even though it may be true that you do enjoy his company enough to express it to him honestly, it’s an incredibly bland statement that he won’t have to roll over in his head for very long in order to fully understand. With the second statement, you have effectively opened up the virtual floodgates for his thoughts. He would be completely caught up in wondering about what your definition of “weird moments” is, growing increasingly selfconscious. When he starts thinking critically about all of the things he does that could possibly be interpreted by you as weird, you’ve initiated the loop of constant conversation he’ll engage in with you in order to find out. You’ll get a better understanding of this when you see some of the “Obsession Phrases” in the coming chapters. 47


3 – Create anticipation Now this third principle of emotional stimulation I’m going to share with you is actually the most powerful one of all. We’ve already gone over how heavily the movie industry depends on emotional stimulation in order to stay afloat, and now I ask you once again to take a moment to think critically about the entertainment industry. Have you ever watched the Daily Soaps? Have you noticed how Daily Soaps are able to maintain a constant audience by ending every episode on an open loop? What do you think the purpose of that open loop is, exactly? The open loop format is a truly genius approach to the ongoing series medium. When each episode ends on an open loop, the viewer has their anticipation triggered, which results in a nervous brand of excitement. Your primary goal should be to make it so that every time you two are about to part ways, there’s always just a little bit of uncertainty left hanging in the air for him. When you make sure to always leave a little bit of mystery lingering between the two of you, he’s going to be left anticipating what you do and say a lot more than he did before.

Now it’s crucial that before I dive into the specifics of this step, 48


I clarify something for you: While this third step is undoubtedly powerful, it is not always absolutely necessary. You should use this technique sparingly unless the situation really calls for it. You don’t always need to create more anticipation, and we’ll spend some more time talking about that in coming chapters. Now if there comes the time when you legitimately do feel you need to employ the art of creating a sense of anticipation, I’ve got an example you can look to for inspiration. Imagine you’ve just finished a picturesque date with a guy who just so happens to do an astoundingly small amount of things to tick you off. You’re feeling a good 8 or 9 out of 10 on the scale of satisfaction with the night, and you know that you’ve got to let this guy know he’s done an awesome job at salvaging your faith in the male gender. You could very well just say something as simple as, “It was nice meeting you and I hope to do this again sometime.” and leave it at that. It’s short, simple, sweet, and about as exciting as cleaning the lint out of the dryer. Ending a night out with a line like this may not exactly push him away, but it’s highly unlikely to have him chomping at the bit to come out and see you again.

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Now if you really want to leave your potential lover off on a serious cliffhanger, all that’s needed is a slight adjustment. Try to instead say something to the effect, of: “I did enjoy my time with you, but I noticed something a little

bit strange.” Now after you say something like this, he’s naturally going to wonder and be curious about what you thought was “SO STRANGE” about a wonderful date. Now when naturally expresses that curiosity, that’s your cue to deliver the graceful coup de grace. Instead of just letting him know exactly what it is that made you think things were a little bit strange, you can instead say something to the effect of: “Oh! I really need to head back home. I’ll talk about it some

other time.” Now after you utter this last sentence, do you have any idea of what might happen next? I’ll tell you: you’re going to end the date, right then and there. Don’t offer any alternative explanation, just head on back to where you need to go with a sense of urgency and purpose. From the very moment you leave, you will have effectively summoned a loop of intrigue and uncertainty in his mind that he’ll be hard-pressed to escape from. His anticipation will intermingle with his feeling of uncertainty, 50


and more than anything else, he’ll want to clarify the truth the mystery of your true feelings. Now to sum this chapter up and put it all on the same page, let’s just briefly review all that we’ve covered here thus far about these obsession-generating phrases. Your obsession-generating phrases will at once build up a cocktail of comfort and anxiety in his heart – while he’ll be relieved that you do have something resembling feelings towards him, he’ll also be a bit wary of what the implications of your uncertainty are. The key to creating these effects is really just a matter of making the words you say create strong, highly discernible images. You don’t have to literally create fantastic images off of the top of your head, but you can benefit simply from taking care to make specific mentions of all of the things it is that he does that please you. Instead of making ambiguous mentions about the kind of person you think he is, substitute those things with ambiguous mentions about things that might actually be turning you off. Never forget that men are, by nature, enamored with the allure of the chase. Everything that we desire is always perceived as most valuable when it seems as if it’s the farthest out of our reach, due to the aura of exclusivity. When your phrases compliment him while still giving off the impression that your approval is something that he still has to 51


work for, you’ll be triggering ancient components within him that kick start the emotions conducive to pursuing you – frustration, happiness, determination, confusion, and obsession. Once you feel you’ve gotten a good grip on whatever I’ve explained thus far, it’s time I share my obsession phrases with you one by one. Move on to the next chapter.

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End of Trial Chapters... Obtain the Complete Program:


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Table of Contents What 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 Isn’t 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

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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.

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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.

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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.

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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'.

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Beth Hill – The Venus Mindset I 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! Beth Hill

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

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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.

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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'.

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Roberta Saum - The Venus Mindset To 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

Roberta Saum

right direction. It’s time to forget about what my scale weight is. It’s time to not worry about what my waist measurement is. It’s time to enjoy the new me and the new clothes that still fit. It’s time to enjoy being physically active and participate more in enjoying life. It’s 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?” I’m learning to enjoy life a little more. This is something I can do for the rest of my life. It’s my new life. It’s the Venus life.

Roberta Saum

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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.

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Res from the UK As 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. THAT’S a job in of itself!” Hey, I’m a modern woman and we like to ‘have it all’ right? Luckily with Venus this

Res from the UK

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 don’t 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 doesn’t sit home sipping water and eating steamed veggies on a Saturday night. She’s 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

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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.

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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.

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Lisa Barban Etwell – The Venus Mindset The 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. Lisa Barban Etwell

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.

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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 woman’s body compared to in a man’s 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 you’ve 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

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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.

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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

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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.

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Liss Graham - Venus Mindset At 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 Liss Graham

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.

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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�.

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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 don’t 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 Naomi C

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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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.

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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 Mindset I 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, Susan Doyle

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 don’t 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. You’ll be proud of your successes and what your body can do. You’ll 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!

29


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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Recipes


Recipe Guide This 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 you’re 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 we’ve 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 I’m just as happy eating them as the ‘old’ higher calorie versions I used to make. A little attention to detail when you’re cooking will go a long way to make weight loss fast, easy sustainable and enjoyable. Let’s get cooking! 4


Recipe Contents

Breakfast ............................................................................................. 10 Bagel and Lox ................................................................................. 11 Breakfast Burrito ............................................................................. 12 Breakfast Crepes . ............................................................................ 13 Bran Muffins . ................................................................................. 15 Breakfast Strata ............................................................................... 16 Coffeecake ...................................................................................... 17 Eggs Benedict . ................................................................................ 18 Easy Hollandaise Sauce.................................................................... 19 French Toast . .................................................................................. 20 Pancakes ......................................................................................... 22 Southern-Style Biscuits and Gravy .................................................. 24 Gravy .............................................................................................. 25 Easy Breakfast Scramble .................................................................. 26 Sweet Potato Hash .......................................................................... 27 Egg White Scramble (No Carbs) ..................................................... 28 Pancakes 2 ...................................................................................... 29 Cheese and Veg Omelette ............................................................... 30 French Toast 2 . ............................................................................... 31 Waffles ............................................................................................ 32 Lunches . ............................................................................................. 33 Chicken Tikka Masala . ................................................................... 34 Vegetable Curry .............................................................................. 35 Nova Scotia Donairs ....................................................................... 36 Fish and Chips ................................................................................ 38 Hamburgers and French Fries ......................................................... 39 5


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


Ribs with “Fried” Vegetables ........................................................... 72 Beef Stew ........................................................................................ 74 Dinners ............................................................................................... 75 Bangers and Mash ........................................................................... 76 Barbecue Pork with Cole Slaw.......................................................... 77 Chicken Pot Pie .............................................................................. 79 Fried Chicken ................................................................................. 81 Lasagna ........................................................................................... 83 Macaroni and Cheese ...................................................................... 85 Meatloaf and Mashed Potatoes ........................................................ 86 Paella .............................................................................................. 88 Shepherd’s Pie ................................................................................. 90 Spaghetti Bolognese ........................................................................ 91 Easy Chicken Cordon Bleu ............................................................. 92 Baked Lemon Trout ........................................................................ 93 Smoked Salmon Quiche . ................................................................ 94 Easy Spaghetti Dinner . .................................................................. 95 Dinner by the Sea ........................................................................... 96 Desserts ............................................................................................... 97 Baklava ........................................................................................... 98 Bread Pudding ................................................................................100 Chocolate Chip Cookies .................................................................102 Crispy Rice Treats ...........................................................................103 Fudge Brownies . .............................................................................104 Vanilla Ice Cream . ..........................................................................105 Nanaimo Bars .................................................................................106 New York-Style Cheesecake . ...........................................................108 Riced Pudding ................................................................................110 7


Strawberry Shortcake ......................................................................111 Apple Confit Delight.......................................................................113 Chocolate Roll Cake .......................................................................114 Apple Crumble ...............................................................................115 Angel’s Food Cake . .........................................................................116 Appetizers ...........................................................................................117 Spinach Dip ....................................................................................118 Nachos . ..........................................................................................119 Boston Bib Salad . ...........................................................................120 Snacks .................................................................................................121 Pancetta-Wrapped Scallops . ............................................................122 Buffalo Wings .................................................................................123 Bleu Cheese Dip .............................................................................125 Caramel Popcorn and Peanuts . .......................................................126 Hummus ........................................................................................127 Nachos . ..........................................................................................128 Nuts and Bolts ................................................................................129 Trail Mix .........................................................................................130 Potato Skins ....................................................................................131 Spinach Dip ....................................................................................132 TexMex Cheese Dip ........................................................................133 Ripe Bananas (Mashed) . .................................................................134 Apple Carrot Muffins ......................................................................135 Mocha Biscotti . ..............................................................................136 Special Ocassion .................................................................................137 Classic Green Bean Casserole ..........................................................138 Cream of Mushroom Soup . ............................................................139

8


Deviled Eggs ...................................................................................140 Fondue.............................................................................................141 Holiday Eggless Nog .......................................................................143 Honey-Baked Ham .........................................................................144 Roast Beef and Yorkshire Pudding . .................................................146 Prawn Cocktail (“Shrimp Cocktail�) ..............................................148 Super Bowl Chili . ...........................................................................150 Drinks and Smoothies ........................................................................151 Orange Cream Smoothie ................................................................152 Amaretto Smoothie .........................................................................153 Mocha Smoothie . ...........................................................................154 Banana-Berry Smoothie ..................................................................155

9


Breakfast Breakfast


Breakfast

Bagel and Lox Calories per serving:

110

Serving size:

1 recipe

Total calories per recipe: 110 Servings:

1

Ingredients:

• ½ of a low-calorie “light” bagel • 1 tablespoon non-fat or fat-free cream cheese, softened to room temperature • 1 ounce lox (thinly sliced cured fillet of salmon) • 1 slice fresh red tomato • 1 thin slice fresh purple onion • 1 tablespoon pickled capers • 1 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.

11


Breakfast

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 ¼ teaspoon black pepper 1 pinch raw salt 1 tablespoon fresh spring onion or scallion with green tops, thinly sliced • 1 tablespoon fresh jalapeno or other fresh hot pepper, seeded and chopped • 2 tablespoons shredded fat-free cheddar cheese • 2 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.

12


Breakfast

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 ¾ cup all-purpose • ¾ cup water • 2 tablespoons melted butter melted 2 teaspoons pure vanilla extract • ½ teaspoon ground cinnamon ½ teaspoon aluminum-free baking powder • 1 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: • ½ cup fresh strawberries, sliced (23 calories) • ½ cup fresh blueberries (41 calories) • ½ cup fresh loganberries, stewed with 2 tablespoons maple sugar (75 calories)

13


Breakfast

• • • •

1 tablespoon “all-fruit” jam, any variety (40 calories) 2 tablespoons zero-calorie sugar-free syrup, any variety (0 calories) ¼ whipped dairy cream in aerosol can (30 calories) 1 tablespoon confectioners powdered sugar (31 calories)

14


Breakfast

Bran Muffins Calories per serving:

110

Serving size:

1 muffin

Total calories per recipe: 1320 Servings:

12

Ingredients: • • • • • • • • • •

1 tablespoon butter or coconut oil 1 cup cake flour 1 cup wheat bran 1/2 cup whole-wheat flour 2 tablespoons agave nectar or honey 2 teaspoons aluminum-free baking soda 2 teaspoon each: cinnamon and nutmeg ½ teaspoon raw salt 2 large eggs 1/2 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.

15


Breakfast

Breakfast Strata Calories per serving:

285

Serving size:

1/6 recipe

Total calories per recipe: 1710 Servings:

6

Ingredients: • 1 tablespoon bacon drippings • 4 cups, stale bread or leftover toast, cut into bits (various kinds of stale bread or leftover toast work well in this recipe) • 6 slices of cooked bacon, crumbled (or ½ cup cooked ham, chopped) • 1 cup grated non-fat or fat-free cheddar cheese • 6 large eggs • ¾ cup water • 1 teaspoon each: dry mustard, hot pepper sauce • ½ 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.

16


Breakfast

Coffeecake Calories per serving:

195

Serving size:

¼ recipe

Total calories per recipe: 780 Servings:

4

Ingredients: • • • • • • • • • •

1 tablespoon butter or coconut oil 1 cup all-purpose flour Stevia equivalent to ¾ cup sugar 2 teaspoons aluminum-free baking powder ½ teaspoon salt 2 egg whites ¼ cup unsweetened applesauce ¼ cup water 4 tablespoons brown sugar 2 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.

17


Breakfast

Eggs Benedict Calories per serving:

300

Serving size:

1 recipe (including sauce)

Total calories per recipe: 300 Servings:

1

Ingredients: • ½ of an English muffin or crumpet, toasted • 1 ounce lean ham or pancetta • 1 egg, poached Easy 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 ¼ cup cooked or canned, chopped spinach (drain the spinach, and then press with paper towels to absorb most of the cooking or canning liquid).

18


Breakfast

Easy Hollandaise Sauce Calories per serving:

97

Serving size:

1 recipe

Total calories per recipe: 97 Servings:

1

Ingredients: • • • • •

1 egg yolk 1 teaspoon lemon juice ¼ teaspoon Dijon mustard 1 pinch of raw salt 1 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.

19


Breakfast

French Toast Calories per serving:

300 (excluding optional toppings)

Serving size:

1 piece

Total calories per recipe: 300 Servings:

1

Ingredients: • • • • • •

1 large egg 1 tablespoon water 1 teaspoon pure cane sugar (or equivalent amount of stevia) ½ teaspoon pure vanilla extract ¼ teaspoon pure almond extract 1 slice stale bread, sliced 1 inch thick (a hearty artisan white bread, French or Italian, will work best for this recipe) • ½ teaspoon ground cardamom • Pinch of raw salt • 1 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.

20


Breakfast

Optional toppings: • 1 tablespoon confectioner’s powdered sugar (31 calories) • 2 tablespoons zero-calorie sugar-free maple syrup (0 calories) • 2 tablespoons pure maple syrup (50 calories)

21


Breakfast

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 oil 1 cup cake flour + ¾ cup all-purpose flour 2 tablespoons pure cane sugar 2 teaspoons aluminum-free baking powder 1 teaspoon aluminum-free baking soda ½ teaspoon raw salt 2 eggs 2 cups water 2 tablespoons melted butter 1 tablespoon fresh lemon juice 1 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. 22


Breakfast

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)

23


Breakfast

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, chilled • 4 tablespoons salted butter, chopped into small bits, then frozen • 1 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.

24


Breakfast

Gravy Calories per serving:

92

Serving size:

1/12 recipe

Total calories per recipe: 1100 Servings:

12

Ingredients: • • • •

8 tablespoons bacon drippings 8 tablespoons all-purpose flour 1 teaspoon each: black pepper, raw salt 4 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 it’s too thick, add a bit of hot water.)

25


Breakfast

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, diced 1 tomato, seeded and diced 4 eggs 4 egg whites 1 tbsp. dill, fresh (taste more like dill than the dried stuff) Salt & pepper 1 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.

26


Breakfast

Sweet Potato Hash Calories per serving:

131

Serving size:

1/4 recipe

Total calories per recipe: 524 Servings:

4

Ingredients: • • • • • • • •

1 red onion, cubed 2 sweet potatoes, peeled and cubed 1/4 tsp. kosher salt 1 tsp. fresh black pepper 2 garlic cloves, finely chopped 1 tsp. thyme, chopped 1/3 cup Black Forest Ham, diced 1 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 latemorning sugar cravings!

27


Breakfast

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 whites 1/2 cup spinach pepper 1 slice gruyere cheese, chopped 1 garlic clove, grated 1 tsp. red pepper flakes 1 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!

28


Breakfast

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 flour 1 tsp baking powder 1 tsp sweetener 1 tsp cinnamon 1/2 cup skim milk 2 tsp vegetable oil 1/2 cup low calorie syrup 1 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 don’t need as much of them to get a nice flavour throughout. Salt and pepper to taste!

29


Breakfast

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 milk 2 tbsp shredded parmesan 1/2 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 don’t need as much of them to get a nice flavour throughout. Salt and pepper to taste!

30


Breakfast

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) bread 3 egg whites 3 tbsp skim milk 1 tsp vanilla 1 tsp vegetable oil 1 cup low calorie whipped topping 1 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.

31


Breakfast

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 flour 1 tsp baking powder 1 tsp sweetener 1/2 cup skim milk 2 tsp vegetable oil 1/2 cup low calorie syrup 1 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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