Thin&Healthy's Total Solution
  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. 
Thin&Healthy's Total Solution
Healthy Hope Newsletter
In This Issue...
A Healthy Conversation
Amazing Member Results
Weight Loss Hint--Belly Fat Burning Spice
Nutrition Hint--Top 7 Belly Fat Burning Foods
Metabolism Retraining Hint--Dead Bug Ab Exercise
Recipes of the Week--Cinnamon Apple Chips
 

A Healthy Conversation 
 
Are You Feeling Irritable?   
Hey there and welcome to another Healthy Conversation! 

Are you feeling irritable? Maybe experiencing night sweats? How about mood swings, weight gain and/or inability to lose weight? All of these symptoms and more indicate you may have an imbalance that many say you just have to live with until you get through it.  I'm here to tell you that you DON'T have to live with these symptoms! There is a very simple fix! Click here to check it out!

Here's to your health!                                  
Donna & John 
Amazing Member Report--Brittany Raby
 
Just wanted to give a reminder to everyone who is halfway through the first phase of those journey. The first 2 weeks of the plan, I dropped 10 pounds and 8 inches and 4% body fat. The second 2 weeks I lost 5 pounds, 12 inches and 5.2% more body fat! Today I am on day 49 and have lost 17 pounds, 25 inches and about 10% body fat. Don't let the number on the scale be your only motivator. Remember how great you feel. Notice when you have to go to the next belt loop. These are all victories that we need to be so proud of and celebrate!!! You got this!!  www.2030fasttrack.com 


Weight Loss Hint--Belly Fat Burning Spice   
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    
 
Nutrition Hint--Top 7 Belly Fat Burning Foods   
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.
 
Metabolism Retraining Hint--Dead Bug Ab Exercise      
 
Dead bug abdominal exercise (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  
   
Recipe of the Week--Baked Cinnamon Apple Chips     
 
Baked cinnamon apple chips
 
3 apples
ground cinnamon
stevia
 
 
Preheat oven to 200F degrees.
Line two large baking sheets with silicone baking mats.
Set aside.
  • Wash and thinly slice the apples as shown in the photos above. Spread the apple slices onto the baking pans making 1 single layer. Sprinkle with cinnamon and stevia
  • Bake for 1 hour, flip the apples over, and bake for another 1-1.5 hours. Turn the oven off and keep the apples inside as the oven cools down for 1 hour. This will help them get crunchy. Some apples may just be chewy and only slightly crunchy after 3 hours in the oven.  Store apple chips at room temperature in an airtight container for up to 1 week
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