Thin&Healthy's Total Solution

   

Thin&Healthy's Total Solution
Healthy Hope Newsletter
In This Issue...
A Healthy Conversation
Weight Loss Hint--Why Is My Belly Fat?
Nutrition Hint--Bloated & Puffy? It's Not Just Salt
Metabolism Retraining Hint--Mid January Check Up
Recipes of the Week--Fennel Soup
 

A Healthy Conversation 

Strengthen Your Heart Naturally
Hey there and welcome to another Healthy Conversation! 

Last week we talked about sometimes medicines don't work. I also promised that this week we would talk about the four supplements that you absolutely need and why. John has an incredible story to share with us that may very well change or strengthen your view on the power of supplementation. Click here to see the video.  
  
Here's to your health!                                  
Donna & John 
Amazing Member Report--Cindy, Hot Springs AR



Weight Loss Hint--Why Is My Belly Fat?Sugar + Fat + Stress = Belly Fat 
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.  

 
 
Nutrition Hint--Bloated & Puffy? It's not just the salt's fault.         
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.

Source: Adelma Lilliston, MindBodyGreen

 
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!       
 
   
Recipe of the Week--Fennel Soup     
2030 Fast Track Recipe
2 Fennel bulbs chopped 
2 Cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth) 
1 T. finely minced onion 
1/4 t. allspice seasoning 
Blend salt and pepper to taste 
Add chopped fennel bulbs, spices, and minced onion to broth. 
Heat in small saucepan and simmer for 20 minutes. 
Add lemon with rind to the broth if desired. 
Serve warm with chopped sprigs of fennel for garnish
Total Solution
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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!

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