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Hello!
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 |
A Healthy Conversation--Sometimes Medicine Doesn't Work By Donna & John Krech
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Amazing Member Report--Gina B., Tri-City Court Club, Kennewick WA
 One simple choice can truly change your whole life!!! We are BEYOND proud of Club Member Gina B. who joined TCCC and our Thin&Healthy program 1 year ago this month. So far she has lost over 60 pounds and is living an active, healthy, and most importantly, HAPPY life!! Gina, we can't wait to see what goals you accomplish next, we are so inspired by you!!
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Weight Loss Hint--Strategies For Dining Out
Dining out is not a race, or a contest, or a chance to solidify your membership in the Clean Plate Club. It's a chance to enjoy yourself and a good meal. Guilt can ruin everything. You can choose to not feel guilty (not likely for many of us), or you can give yourself less to feel guilty about. A few small eating strategies will make your experience away from home a positive one and help you build momentum for next time.
- Eat your lowest calorie items first. Vegetables are always a good place to start.
- Eat the amount you would eat at home. Just because it's on your plate, it doesn't mean you have to eat more.
- Eat slowly, take your time. Enjoy and savor one bite at a time. Put your fork down between bites, or take a sip of water.
- Concentrate on the conversation, not your food. If you're talking, it takes longer to eat and helps you feel full before stuffing yourself.
- When half of your food is gone, stop a moment and ask yourself this question: "Am I hungry?" It sounds simple, but you'd be surprised how often the answer is "no." If so, why keep eating? Think of it this way, would you enjoy stuffing yourself now more than having the same delicious meal again tomorrow when you're actually hungry again?
- Don't pick at your food after you've decided that you're done. Cover your plate with a napkin, pour salt and pepper on it, or put your utensils on the plate, making them messy.
- Keep your hands busy with something besides your utensils. Read a newspaper or write a note - or simply hold hands with your date!
- Chew some gum or have a mint after you're done.
- Give the restaurant manager feedback on their ability to meet your dieting needs. They're in the business of pleasing all of their customers, not just the ones who crave fatty, breaded, gooey foods.
Keep a personal notebook of healthy dishes and restaurants. If you found a good option, keep it on file. Refer to the notebook when deciding on your next dining out experience.
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Nutrition Hint--Cook With Turmeric
This spice, a key ingredient in curries, grows wild in Malaysian jungles. One of its chief components is a called curcumin, which may turn out to be a potent fat fighter. A recent study from Tufts University in Boston found that mice fed a high-fat diet with small amounts of curcumin gained less weight and body fat than other mice given meals that were similar but curcumin-free. Researchers think the ingredient suppresses the growth of fat tissue. Try some turmeric in your next curry or stir-fry.
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Metabolism Retraining Hint--Put Some Swivel In Your Stride For Better Results
Walking is one of the safest and most effective sports for fitness, but to become fit, you have to move fairly fast. You should exercise vigorously enough to increase your heart rate at least 20 beats a minute more than when you rest. Walking at a leisurely pace will not raise your heart rate very much. You can increase your speed by taking longer steps or by moving your feet at a faster rate.
To lengthen your stride, swivel your hips so that you reach out further forward with your feet. This causes you to twist your body from side to side, which forces your toes to point to the outside when your feet touch the ground. By pointing your feet forward after your heel strikes the ground, you will gain a few inches. To move your feet at a faster rate, you have to move your arms at a faster rate also. Every time one leg moves forward, the arm on the same side moves back and the arm on the other side moves forward. For every step forward, there is an equal number of arm movements forward. To move your arms faster, you have to keep your elbows bent. The fulcrum of your arm swing is at your shoulder. The straighter your elbows, the longer your arms swing as a pendulum from your shoulder, reducing the frequency of arm swings. Bending your elbows shortens the swing and allows you to move faster. Source: Dr. Gabe Mirkin
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Recipe of the Week--Honey Chicken Stir-Fry (A recipe the whole family will love!)
Honey Chicken Stir-Fry
1 pound boneless, skinless chicken breasts cut into 1-inch pieces
3 tablespoons honey
1/8 teaspoon light salt
1 package (16 ounces) frozen broccoli
Stir-fry vegetables
1 garlic clove, minced
3 teaspoons olive or canola oil, divided
2 tablespoons reduced-sodium soy sauce
1/8 teaspoon pepper
2 teaspoons cornstarch
1 tablespoons cold water
Hot cooked rice
In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons oil. Add the honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm. In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir 1 minute or until thickened. Serve over rice.
Serves: 4 Fat grams: 8.1
Phase: 1, 2, 3, 4 Protein: 42.3
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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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