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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 |
Weight Loss Hint--Appetite Squelcher
Did you know that you can gobble up an entire cucumber and it's only 45 calories? Also, did you know cucumbers are one of the all-time best foods for fighting uncomfortable bloat because they're loaded with water and naturally low in sodium (taking in extra water while halting salt reduces water retention)? When you get the urge to munch between meals, slice a cuke into "chips" to squelch your appetite in a hurry.
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Nutrition Hint--Is This The New Dream Food?
With just 15 calories per cup, mushrooms are a dream food, and they're easy to incorporate into recipes. For a simple side dish, quarter a large container of white or crimini mushrooms, drizzle with a little lower-sodium soy sauce, and roast at 400 degrees until the veggies are soft and browned. Or, top a bunless turkey burger or grilled chicken breast with a mound of sautéed 'shrooms - it's easy to skip the bread when you have a yummy, high-volume topping to gobble up. You can even use mushrooms to create a healthy "pizza": layer a roasted or grilled Portobello cap with marinara sauce and a sprinkling of shredded part-skim mozzarella cheese, and broil until the cheese is melted.
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Metabolism Retraining Hint--Every Little Bit Helps
Remember, metabolism retraining is anything you do above and beyond your normal daily activity.
For people who are obese and who have been sedentary, any amount of physical activity is beneficial, including walking, swimming, and water aerobics. But start out slowly and gradually increase the pace and duration of such activities. Low-intensity activities -- such as taking a short walk or raking leaves -- won't raise your resting energy expenditure as much as high-intensity activities will, but they have other advantages. For one thing, they help reduce body fat and build muscles -- and muscle burns more calories than fat does. Regular weightlifting also builds muscle and has a similar effect.
Another benefit of regular physical activity of any sort is that it temporarily curbs your appetite. Of course, many people joke that after a workout they feel extremely hungry -- and promptly indulge in a snack. But because exercise raises resting energy expenditure, people continue to burn calories at a relatively high rate. Therefore, a moderate post-exercise snack does not erase the benefits of exercise in helping people control their weight.
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Recipe of the Week--Chicken & Shrimp Mexican Lasagna
1 pound boneless, skinless chicken breast
4 ounces salad shrimp
1 can (8 ounces) fat-free refried beans
2 cups water
16 ounce medium salsa
9 Lasagna noodles
Garlic to taste
Italian seasonings to taste
Cajun seasonings to taste
2 cups fat-free cheddar cheese
Fat-free sour cream
Grill chicken and shrimp coated with Pam cooking spray until done. Add spices to taste along with refried beans, cook until warm.
In a 13x9" baking dish (sprayed with Pam), lay one layer of noodles, uncooked; add layer of meat and repeat step.
Mix water and salsa. Pour over noodles and meat. Cover and bake for 60-70 minutes at 350 degrees until noodles are tender. Cover with cheese and sour cream.
Serves: 4 Fat grams: 5.3
Phase: 3, 4 Protein: 68.6
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