Thin&Healthy's Total Solution

    

 

 

 

Thin&Healthy's Total Solution
Healthy Hope Newsletter
In This Issue...
A Healthy Conversation--Eliminate Emotional Eating
Amazing Member Results
Weight Loss Hint--6 Steps To A Slimmer Body
Nutrition Hint--5 Tips For Kicking Sugar Cravings
Metabolism Retraining--4 Easy Ways To Sneak More Movement In Your Day
Recipe of the Week--15 Minute Chicken & Rice
A Healthy Conversation--Eliminate Emotional Eating 
 

This week I'd like to introduce you Donna Young (she's Punkin in our facility). She has been a part of our family for nearly 20 years. Punkin followed our 20/30 Fast Track to Weight Loss and Hormone Health and in 30 days she lost 24 lbs. and then continued to lose and is now up to a 37 pound loss but we're not talking to you about the weight loss today, I asked her to join me on A Healthy Conversation to talk to you about something that effects everyone. It effects people who know it effects and it effects people who don't know it effects them and "it" is emotional eating. So I said, "Punkin were you an emotional eater?" Click here to continue reading.

 

  
Amazing Member Report--Jim, Delta Valley Athletic Club
At my heaviest I was 240 lbs and now I am at 206. I lost 21 lbs on the 20/30 program and I continue to loose weight long after the 30 days were up. Now my new goal is to be under 200.
I would not have achieve this goal if I didn't sign up for the 20/30 program and I have now changed my eating habits to fit my new life style. Many of my friends have signed up for the program as well after they saw my results. 30 days, 20 lbs....think about it.

 

Weight Loss Hint--6 Steps To A Slimmer You  

 

Weight control usually involves finding the right balance between calories in and calories out. But research also suggests the way your body burns energy may be just as important.


The Moses Taylor Hospital in Pennsylvania offers these tips for accelerating your metabolism and get your body ready for summer!


1. Don't starve yourself -- it causes your resting metabolic rate to drop. Eat your balanced meals and use your healthy snack options to keep your metabolism burning all day long!


2. Exercise longer. Only after 30 minutes of intense exercise does your body begin to burn stored fat for energy. During your workout today, add 1-2 minutes, and tomorrow add another minute!


3. Choose high-energy exercise, such as walking, biking, cross country skiing, swimming or step aerobics. Take a class or get a trainer to push you to the next level of calorie burning!


4. Vary your workout. Try changing your routine every six weeks. Not only will you not get bored from your routine, your body will not hit plateaus and you will continue slimming!


5. Eat a good breakfast. By good, we mean balanced with your protein, carbs and other options found in our THI meal plans.


6. Avoid alcohol and smoking. Both inhibit the burning of abdominal fat. Those refreshing drinks are tempting this summer but remember how great it will taste when your abs are smooth and slim because you stayed focused on your goal! Remember, everything is great moderation!   

 

  

 

 

Nutrition Hint--5 Tips For Kicking Sugar Cravings     

 

1. Avoid Processed Junk Foods
You may know that sugar and processed foods can be as addictive as heroin. Eating sugar artificially stimulates a region of your brain called the nucleus accumbens, to produce dopamine, the pleasure neurotransmitter. Soon dopamine levels drop and we start to feel "flat"...or a bit "down". We crave this pleasant, feel-good feeling again...so sugar leads to addiction.

2. Boost Your Serotonin
Serotonin, aka "the happiness hormone," can be raised through a natural low glycemic diet, daily exercise and plenty of deep restful sleep. When you have sufficient serotonin, you are less likely to have cravings for sweets.

3. Satisfy Your Sweet Tooth With All Natural Stevia
The all-natural sweetener, stevia, has zero calories, does not raise blood sugar levels and is 300 times sweeter than sugar. If you have sugar cravings and want to satisfy your sweet tooth safely, stevia is your best bet. Stevia comes in a liquid and powder form from your local health food store.

4. Drink Plenty of Water
You may sometimes think that your body is asking for sugar, when in fact it's dehydrated and really craving water! Try this simple delicious cravings-buster lemonade: In 8 oz. of water, add the juice of ½ lemon and 5 drops of stevia. You could also try a warm cup of green tea, sweetened with stevia with your meals. This way your sweet taste is satisfied and you won't want a dessert.

5. Keep Your Blood Sugar Stable
Eat several small, healthy meals throughout your day instead of three large portions to avoid dips in blood sugar. Your evening meal should be one of the preferred gluten-free grain-like seeds (quinoa, millet, buckwheat, amaranth). If you do this, your body will produce more serotonin, you'll feel happier and you'll sleep much better at night.

 

 

Metabolism Retraining Hint--4 Easy Ways To Sneak More Movement In Your Day

 

1.  Phone Time: One very easy way to add exercise to your day is by walking while talking on the phone. When your Mom calls and wants to talk for a while don't just sit there walk around, pace, go outside and walk around your yard. You can get in plenty of extra steps in a 30 minute phone call!

2.  Cleaning Time: Another easy way to add exercise to your day and keep the house looking great is by vacuuming. It doesn't take long to vacuum a few rooms of your house, but you will get a workout doing it.

3.  Shopping Time: Then you have the tried and true advice of parking farther from any stores you are going into. Take this one step further by parking at the very back of the parking lot. Or, parking at one end of a strip or outlet mall and walking the whole time, only returning to your car at the end of the day when it's time to go home.

4.  Family Time: Get the kids and pets involved in the action by dancing around the room with them. Holding a 20 pound cat or 40 pound child while dancing for 20 minutes is definitely a workout!

Playing games with your children is a great way to add exercise to the day. Play one game of tag and you will surely get in a workout!

Another idea for adding exercise is to take a walk after dinner each night with your spouse or the whole family. It will give you time to unwind from the day, share news in each others' lives, and get in some extra steps. 
       

 

   

Recipe of the Week--15 Minute Chicken & Rice Plus Bonus Recipe 14 Karat Cake       

 

In the spirit of every article today have a number in it, I thought I'd carry that theme along into dinner and dessert.  Enjoy! 

 

15 Minute Chicken and Rice Dinner

 

4 (4 ounce) boneless, skinless chicken breasts

2 packages T&H cream of mushroom soup supplement

1-½ cups water

¼ teaspoon paprika

¼ teaspoon pepper

2 cups rice (brown is healthier), uncooked

2 cups broccoli, frozen

 

In a large skillet brown chicken adding soup, water, paprika, and pepper. Stir and heat until boiling. Stir in rice and broccoli. Cook until rice is done. Add cooked chicken and top with paprika and pepper.

 

Serves: 4.0                                                       Fat grams: 5.12

Phase: Any                                                      Protein: 40.6

 

You may substitute 1 can cream of mushroom soup in place of T&H supplement, although best results are achieved using supplements.

 

14-Karat Cake

 

1-1/3 cups sugar substitute

2 egg whites

1/3 cups canola oil

1 cup whole wheat flour

1 teaspoon light salt

½ teaspoon ground allspice

3 cups shredded carrots

6 ounces fat-free cream cheese

½ teaspoon vanilla

¼ cup chopped walnuts

2 eggs

½ cup unsweetened applesauce

1 cup all-purpose flour

1-½ teaspoon baking soda

1 teaspoon ground cinnamon

¼ teaspoon ground cloves

½ cup golden raisins

1 tablespoons fat-free margarine, softened

3 cups confectioners' sugar substitute

3 tablespoons flaked coconut, toasted

 

In a mixing bowl, combine the sugar, eggs, egg whites, applesauce and oil until smooth. Combine the flours, baking soda, salt and spices; add to the egg mixture and mix well. Stir in carrots and raisins. Pour into a 13x9x2" baking pan coated with nonstick cooking spray. Bake at 350 degrees for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool on wire rack.

 

For frosting; in a mixing bowl, beat the cream cheese and vanilla until smooth. Beat in sugar. Frost the cake. Sprinkle with walnuts and coconut. Refrigerate.

 

Serves: 18                                                       Fat grams: 6.2

Phase: 4                                                          Protein: 4.9

 

 
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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