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Hi Beth! I hope your week is going great! If you are like many of our readers one of your main problem areas may just be your mid section. Carrying extra weight around the middle is a common issue and while you can't spot lose, there are things you can do to help work on the extra abdominal fat that has been accumulating. This week I've stacked the issue with belly fat busting tips and recipes.
If you have tips you'd like to share with our readers feel free to send them to thinandhealthyezine@thinandhealthy.com.
Enjoy! |
Thin&Healthy's Total Solution
Healthy Hope Newsletter |
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Amazing Member Report--Edna May Ware
"At last, I found what really works!"
![Edna May beginning]( "0.967741935483871") ![Edna May Progress]( "0.9907407407407407") Total Solution is not a diet...it is "the way" everyone should be eating every day. It makes you feel so good to know you are taking care of your body the right way, and not having all the gimmicks that go with expensive diet programs. I have lost 34 inches and have not even exercised, due to a bad knee. At last, I have found what really works! Every time I go in to weigh and counsel, I come out with a smile on my face, because of all the positive support and encouragement. It is the way I intend to eat for the rest of my life. It really, really works!
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Weight Loss Hint--One Unique Spice That Beats Abdominal Fat
Ok, this spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...
You might even call it a "fat burning spice"... in a roundabout way.
And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.
Here are some other benefits of this miracle spice:
*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and anti-fungal properties
*and dozens of other benefits
So what is this miracle spice?
Well... it's good old tasty Cinnamon!
Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.
Here's how...
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through its strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.
How to harness this to lose more fat...
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals.
This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!
Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.
Source: Certified Nutrition Specialist, Mike Geary
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Nutrition Hint--Veggies That Burn Belly Fat Serious about knocking off belly fat? Did you know that apart from exercise, certain foods too can help to burn belly fat? Certain vegetables show fat burning properties, and hence their addition in meals would be a wise decision, in order to reduce the belly size. When it comes to hunting for fat burning vegetables, cruciferous vegetables are the best bet. Moreover, they are high in nutrition, as they are excellent sources of vitamins, and therefore certainly good for optimal health. Cruciferous vegetables score high when it comes to dropping that extra flab. No wonder they top the list of foods that burn abdominal fat. Cruciferous vegetables are loaded with phytochemicals - substances that display fat burning qualities. Phytochemicals provide a fat burning effect, that work to promote belly fat loss. The fat burning activity of phytochemicals is the reason why cruciferous vegetables are considered as belly fat burning food. Also, there are certain compounds known as xenoestrogens present in the environment that are notorious for causing hormonal imbalances. Our body suffering from these hormonal changes finds it hard to lose fat stores. Thus, losing tummy fat in the presence of xenoestrogens can be a tough task. Phytochemicals counteract the effects of xenoestrogens, thereby encouraging belly fat loss. As cruciferous vegetables are high in phytochemicals, they are well equipped to tackle this menace of xenoestrogens. Therefore, don't forget to empower your body with phytochemicals to defeat xenoestrogens. There is no doubt that eating cruciferous vegetables everyday can substantially reduce the impact of estrogens on our body, making it easier to get rid of excess belly fat. Cruciferous vegetables that burn belly fat include: *Cabbage *Brussels sprouts *Cauliflower *Broccoli *Kale *Collard greens *Mustard greens Although cooked cruciferous vegetables are beneficial to lose belly fat, eating them in raw form is recommended. This is because vegetables in the raw form are difficult to digest. Thus, the body has to take more effort to ensure proper digestion of these foods. To be more precise, the body uses greater amount of calories in order to digest raw food. With more calories burning everyday due to intake of raw food, it helps to stimulate body fat loss.
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Metabolism Retraining Hint--Dead Bug Ab Exercise
Dead Bug
(advanced abdominal)
* Lie on your back with knees bent and arms (elbows straight) up in the air. (a)
* Slowly lower one arm (straight), hold for two counts, then raise again. (b)
* Next lower one leg (straight), hold for two counts, then raise again. (c)
* Then lower your opposite arm and leg (both straight) and hold for two seconds.
* Repeat the entire cycle 30 times.
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Recipes of the Week--Cauliflower Salad & Chinese Cabbage Salad (to go with our theme of veggies that burn fat)
Cauliflower Salad
1 cup fat-free mayonnaise
¼ cup sugar substitute (or a couple drops of stevia to taste)
1 large head cauliflower, chopped
1 large green pepper, chopped
1 small onion or green onion, diced
½ pound turkey bacon, drained and chopped
1 cup fat-free cheddar cheese, shredded
Combine mayonnaise and splenda or stevia and set aside. Combine cauliflower, peppers, onions, bacon and cheese. Pour dressing over all and mix. Refrigerate 3-4 hours before serving.
Serves: 10
Fat grams: 4.4
Phase: 3, 4 Protein: 8.5
Chinese Cabbage Salad
Nappa or Chinese cabbage, chopped
3-4 green onions, chopped
½ cup almonds, slivered (other nuts will turn black)
1 package Ramen noodles
2 tablespoons sesame seeds
Dressing:
½ cup canola oil
3 tablespoons sugar or sugar substitute
3 tablespoons vinegar
Chop cabbage and green onions. Add almonds and sesame seeds. Mix all dressing ingredients together. Pour over cabbage. Crunch Ramen noodles on top.
Serves: 12
Fat grams: 12.6
Phase: 3, 4 Protein: 2.9
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