Before, I felt big and sloppy. I tried to walk, run, eat properly on my own, but it just wasn't cutting it. Then I found Thin&Healthy. I enjoyed pretty much everything about the program. I've lost 42.2 lbs, 58 ¼ inches and 4.6% of my body fat! I now eat fruits, veggies, more lean meats, and drink more water. I don't drink a lot of soda anymore. I feel so much more confident since I lost the weight and also feel like I am more organized. I have a lot more energy than I used to. I look fantastic, like I looked years ago. I've gone from a size 12 to a size 2! I have a better attitude about myself and everything around me.

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One amino acid, leucine, is particularly important for weight regulation. Consuming the optimal amount causes profound biochemical changes within cells, triggering a 16% reduction in caloric intake, an 81% drop in between-meal snacking and a 50% increase in energy in just 48 hours, suggests research at the Harvard School of Public Health. All told, this helps women shed up to 2 inches of subcutaneous fat (the dimply, puffy surface fat that's so difficult to lose) in just six days!

Leucine's effects on long-term weight loss are even more impressive. According to research at the University of Illinois at Urbana-Champaign, leucine stimulates the body to burn subcutaneous fat in order to build toned, trim muscle tissue. And one pound of muscle burns 25 times more calories than one pound of fat. That means a leucine-rich diet shrinks stubborn fat pockets while building calorie-hungry muscle, making weight loss virtually automatic!

Research suggests that eating just 100 to 150 grams of high-quality lean protein daily will quell hunger pangs and eliminate food cravings. So where do you get it? Here are the top four sources:

Nuts-1822 mg per cup
Beans-1100 mg per cup
Nonfat milk-801 mg per cup
Brown rice-417 mg per cup

 

 

Source: First Magazine

When you're on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it's also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you're in control of your kitchen-and if you cook smart, you can enjoy the first- class meals you deserve.

You can save money and still have quality. If you've been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here's a quick review of basic tips of healthy eating:

· Limit your intake of junk food and alcohol
· Drink lots of water (at least 8 cups a day)
· Limit salty and sugary foods
· Avoid eating many foods that are high in saturated fats
· Make "variety" the watchword of your eating

Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping-tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).

Don't be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.

Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):

· Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.

· Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.

· Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.

· Soups can't be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.

· Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.

· Meat and fish can be kept on hand also for last-minute meals- try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.

· Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard.  

My name is Judy Hickey and I am an avid Healthy Hope reader. I want to share a tip I've never heard anyone talk about in any weight loss program that I've ever read about or seen.

I use a lounge chair as a great aid in exercising. I have arthritis and it's difficult for me to lie on the floor and do the exercises. I'm sure that others my age and older (I'm 61) have the same problem. I put the chair in a reclining position and do leg lifts and move my legs as if riding a bicycle. For the upper part of my body I use my hand weights while sitting in the chair or if I don't have them handy, I will just stretch my arms upward and outward while watching TV. The thing I do that helps the most though, is to use the chair to help me do sit-ups. Sit-ups are very difficult to do on the floor. I don't have the strength to come upward without pulling on my neck and making it sore. With the chair in the reclined position, I can put my hands over the ends of the armrests and help myself come upward. It's just enough help that I'm not putting the strain on my neck and shoulders. When I first started doing this, I didn't even put the chair clear back, I only partially reclined it until I got enough strength to put it back further.

Thanks again,
Judy Hickey