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Well we are over half way through January and the buzz is that some of us are losing our momentum as we work toward some of the goals we set. In today's Healthy Hope we're talking vitamins, sugar cravings, stress and belly fat plus we're giving you 9 great tips to get you either back on track or keep you moving forward and we have 2 great recipes this week!
If you have tips you'd like to share we would love to hear from you! Please send them to thinandhealthyezine@thinandhealthy.com.
Enjoy!
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Thin&Healthy's Total Solution
Healthy Hope Newsletter |
Have you tuned into Donna & John's Healthy Conversations yet? Click here to check out this week's episode.
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Amazing Member Report--Beth Harper, O'Fallon, MO
| I've lost over 60 lbs and 120 inches!
 
Let Thin&Healthy's Total Solution help you!
Click here for more info.
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Weight Loss Hint--Is Your Stress Making Your Belly Bigger?
Is this hormone responsible for your belly bulge?
Cortisol is the infamous "stress hormone" and when you are tense your adrenal glands increase its release. Your body interprets the sudden surge as a response to a fight or flight situation causing your body to crave high-fat and high-sugar foods-meant to replenish the energy your body believes it spent warding off danger.
So what does all that have to do with your growing midsection? Because the abdomen has a greater density of cortisol receptors than other areas of the body, stress affects that tissue the most. So eating sugary or fatty food in combination with high cortisol levels tends to cause fat to be deposited around your middle and central organs.
High cortisol production doesn't just lead to a bigger mid-section. There are a multitude of symptoms you may be experiencing due to a hormone imbalance like feeling exhausted all of the time, craving sweet and or salty foods, mood swings, night sweats and not being able to sleep. If you identify with any of these symptoms, ask your coach to give you the hormone assessment or email thinandhealthyezine@thinandhealthy.com to have an assessment sent directly to you to see if we can help alleviate some of these issues for you.
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Nutrition Hint--Salt Isn't The Only Thing Causing Bloat
Before reaching for that sweet treat, chew on this: For every single gram of refined carbohydrates (think sugary desserts, white breads and pasta) that we consume, our bodies retain 2.7 grams of water leading to bloated bellies and puffy eyes according to Jeffrey Morrison, M.D.
So next time you reach for that cookie that's calling your name remember that it's not only going to be work burning off those extra calories so you don't gain weight, it is going to make you puffier right away.
Here's what to eat to detox from sugar and stay satisfied & sane:
1. High protein, fat and fiber foods
Here's why they're great:
These are highly satisfying and keep the body full for longer. Make sure every meal and snack contains them. Aim for about 25% of your meal to come from protein with good fats, like Omega 3s. Contrary to popular belief, real saturated fat actually reduces cholesterol.
Good options:
eggs, nuts, avocados, olive oil, hummus, salmon or antibiotic free chicken.
2. Green leafy vegetables instead of bread, pasta and refined carbohydrates
Here's why they're great:
Bread is quickly converted to sugar, creating the same cycle, but vegetables are complex carbohydrates, which keep you satiated for hours. They take longer to digest - expect to feel full 30 minutes after eating a salad.
Good options:
Arugula and kale are great for detoxing.
3. Sour foods
Here's why: T
hey knock out a sugar craving.
Good options:
Sauerkraut or kimchi.
4. Pure dark chocolate
Here's why:
It releases endorphins without spiking your sugar.
Good options:
Bakers Cooking Chocolate, which is 100% cacao.
5. Drink more water
Here's why:
This makes you feel full and flushes excess sugar out of the body, thus reducing the craving. Bonus, it can help you lose weight.
Adelma Lilliston, MindBodyGreen
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Metabolism Retraining Hint--Mid January Check Up
This is the perfect time to get back into good exercise habits if you've lost some of your motivation as we hit mid January. Here are some tips on sticking with your workout routine:
· Fill your workout routine with activities you enjoy. (If you are a member of a Thin&Healthy's Total Solution Center, talk with your trainer for ideas.)
· Workout with a friend or family member. (THTS members, ask about your club's buddy incentives.)
· Keep a log of your workouts.
· Make realistic goals and try to improve gradually over weeks, not days.
· Make a workout schedule (e.g., early morning works better for some because once it is done, there is no reason to worry about coming up with an excuse to postpone a later workout).
· Treat every workout as if it was an appointment that is unbreakable.
· Plan occasional fitness testing (e.g., have your healthcare provider or your fitness trainer assess your body fat percentage).
· Have a back-up plan for bad weather and late night workouts.
· When you are busy and don't have time for one long workout, you can get much the same benefit by exercising in smaller amounts throughout the day.
Just remember regular exercise and a healthy diet together is the most effective way to stay healthy. Think of exercise as something you do all day long!
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Recipe of the Week--Beef Stroganoff
1 pound lean stew meat or leftover lean roast beef
1 can (10-¾ ounces) Healthy Request cream of mushroom soup, undiluted
1 package (8 ounces) medium to wide noodles
1 container (16 ounces) fat-free sour cream
1 tablespoon minced onion, fresh or dried
1 tablespoon canola oil
Light salt and pepper, to taste
Prepare noodles according to package directions; drain. Meanwhile brown meat in oil (or warm already cooked beef); add onions. Stir in soup cooking until mixture is hot adding salt and pepper to taste. Remove from heat, and stir in sour cream and mix well. In a large bowl, combine the noodles and sauce mix, stirring well.
Serves: 4 Fat grams: 13.2
Phase: 3, 4 Protein: 46.5
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Don't forget to ask your Coach about everything you can do with Stevia! | |
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| Need Recipe Ideas? We've got everything you need to feed almost any craving you have! Get your T&H Forever Cookbook TODAY! |
If you don't have the Thin&Healthy Forever cookbook yet, you are missing out on hundreds of amazing recipes!
Ask for it at your local center. Non-center members
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Bonus Recipe Chicken Gyro Sauce 1/4 cup plain fat-free Greek yogurt 3 tbsp. peeled and finely chopped seedless cucumber 1 1/2 tsp. chopped fresh dill 1 tsp. lemon juice 1/4 tsp. chopped garlic 1/8 tsp. salt Marinade and Chicken 1/3 cup lemon juice 1 1/4 tsp. dried oregano 1 tsp. chopped garlic 1/8 tsp. salt 8 oz. raw boneless skinless chicken breast, cut into 1-inch cubes Gyros
2 high-fiber pitas
1/4 cup chopped seedless cucumber
1/4 cup halved grape or cherry tomatoes
2 tbsp. crumbled reduced-fat feta cheese
Directions:
In a medium bowl, combine all sauce ingredients, and mix well. Cover and refrigerate.
To make the marinade, in a small bowl, mix lemon juice, oregano, garlic, and salt. Place
cubed chicken in a large sealable plastic bag, and cover with marinade. Seal and refrigerate for at least 20 minutes.
Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Add
chicken, and discard marinade.
Cook chicken for 4 minutes. Flip chicken, and cook for about 4 more minutes, until cooked through.
To assemble the gyros, microwave pitas for 20 seconds, or until warm and pliable. In a
medium bowl, mix cucumber, tomatoes, and feta cheese.
Plate pitas, and spread the centers with sauce. Top with cooked chicken and cucumber
mixture.
Fold and eat!
Serves: 2
Fat Grams: 4
Protein: 38 grams
Phase: 4 |
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