Pepper Power

Adding ground red pepper to high-fat meals significantly speeds fat-melting metabolism by 30% for more than three hours after eating, findings in the British Journal of Nutrition reveal. And just a pinch of cayenne pepper or a spoonful of chopped jalapenos added to a dish can deliver the weight loss benefits.

Don’t believe Everything You Read About Carbs

Carbohydrates can help you lose weight!

Don’t believe what you read about carbohydrates being bad for you, they can actually help you lose weight!

A diet containing good carbohydrates such fruits and vegetables, whole grains and moderate in fat and calories, will result in weight loss.  Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body.

When eating carbohydrates eat them “from the earth” with no refining or processing. These include whole grains, vegetables; fruits and beans.

Don’t Skip The Cool Down!

After vigorous aerobic exercise it is important to take 10 minutes or so to cool down gradually. Do not stop abruptly. For example, after a long run or jog, walk around and keep moving, rather than just stopping.

Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities when you end your workout, and it prevents muscle stiffness because it allows the metabolic wastes to be worked out of your muscles.

Don’t Keep It A Secret

Telling your family about your weight loss goals and new lifestyle habits can prevent them from inadvertently sabotaging your efforts–Hey let’s go get some ice cream–for example. Plus having your family and friends support (your fist factor) and happiness as you reach your goals makes victory sweeter.

Flat Tummy Tip…Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Spinach Salad with Warm Bacon Dressing

12 ounce package turkey bacon

1 tablespoon olive oil

6 cups fresh spinach leaves, cleaned

½ cup fresh mushrooms, sliced

1 medium onion, thinly sliced

Dressing:

1 tablespoon olive oil

½ small onion, chopped

½ cup red wine vinegar

½ cup skim milk

2 tablespoons sugar substitute

2 teaspoons cornstarch, dissolved in 2 tablespoons water

1 teaspoon light salt

Black pepper, to taste

Brown the bacon in olive oil until crisp; set aside and cut up when cooled. Place the spinach leaves, mushrooms, and onion slices in large bowl and keep cool. Heat the oil in a small pan on medium to medium-high heat, and sauté the onion until translucent. Add the vinegar, milk, and sugar, bring to a boil and reduce the heat to low. Add the cornstarch, stirring as mixture thickens. Add the bacon pieces. Let cool slightly and season with salt and pepper. Pour the warm dressing over salad greens.

Serves: 6 Fat grams: 2.7

Phase: 2, 3, 4 Protein: 2.9

Are You Always Tired In The Afternoon?

Did you know that a bit of fatigue in the afternoon (usually hitting around 3 p.m., varying according to when you wake up) is very common? Studies have shown that humans were actually “designed” to sleep in the afternoon–just like when we were kids.

Do a quick check on yourself. Are you spreading out your meals/snacks evenly throughout the day? Doing so will keep your energy levels stable all day long. You may be experiencing either a drop in blood sugar because it has been too long since you have eaten, or you could have had a quick surge in blood sugar followed by a sharp drop. Refined carbohydrates/sugar/very large meals can cause this.

Some tips to help prevent afternoon fatigue:
1. Avoid or limit caffeine. You should try to have less than 1-2 cups per day of any caffeinated beverage (tea, coffee).
2. Drink more water- this will actually sustain your energy more than coffee will and keep it up.
3. Exercise regularly. This will give you more energy too.
4. Eat several smaller mini-meals throughout the day to keep your energy levels stable.

And if all else fails…Take a 20 minute nap in the afternoon!

How to Become Strong By Dr. Gabe Mirkin

Would you like to become stronger? Pick 6 to 10 weight-machine exercises and do them in three sessions a week. In each exercise, try to lift the heaviest weight that you can lift comfortably ten times in a row without hurting yourself. When an exercise becomes easy, increase the weight. In five months, you should be able to increase your strength significantly and be proud of your larger muscles.

You now decide that you want to become even stronger. Would you increase your strength more by increasing the number of repetitions or by increasing the weight that you lift? For example, should you try to do three sets of ten for each exercise or stay at one set of ten, just try to lift a heavier weight once a week? Dr. Michael Pollock of the University of Florida in Gainesville divided recreational weight lifters into two groups. In one group, they tried to do three sets of 10 three times a week. In the other group, they did just one set of 10 three times a week, but tried to lift progressively heavier weights. Those who did one set of ten with heavier weights three times week were stronger than those who did three sets of ten without increasing the weight.

Exercise does not make you stronger. If it did, marathon runners would have the largest muscles of all athletes. The single stimulus to make muscles larger and stronger is to stretch them while they contract. When you try to lift a heavy weight, your muscles stretch before the weight starts to move. The greater the stretch, the greater the damage to the muscle fibers and when they heal after a few days, the greater the gain in strength. The results for this study give a clear message. You become stronger by lifting heavier weights, not by exercising more. If you do too much work, you can’t lift very heavy weights and you do not become stronger. When it comes to becoming very strong, less may be more.

Are Your Sleeping Habits Making You Gain More Weight?

Consuming a large amount of food before bedtime can also result in indigestion and sleep problems, which can trigger you to eat more during the proceeding days. A growing body of research suggests a connection between obesity and lack of adequate sleep. Statistics show that overweight individuals sleep about 1.8 hours less a week than people of normal weight. Since the 1960’s sleep duration for American adults has dropped by as much as two hours a night, while obesity has drastically increased.

Sleep is a regulator of two hormones that effect appetite, leptin and ghrelin. Leptin helps suppress food intake and stimulate energy expenditure, while ghrelin stimulates appetite, fat production, and body growth. When one is sleep deprived, the level of leptin drops and the level of ghrelin increases. The result is a drastic increase in hunger. One study reported a 24% increase in hunger, with excessive, uncontrollable cravings for calorie and carbohydrate packed foods such as cookies, candy and cake. It can all add up to a vicious cycle of late night binges, lack of adequate sleep, uncontrolled snacking, late night binges, and so on.

Creamy & Thick Chocolate Shakes

Chocolate Shakes

6 cups reduced-fat frozen vanilla yogurt

3-½ cups T&H chocolate drink mix supplement

¼ cup malted milk powder

1-½ teaspoons vanilla extract

In batches, mix all ingredients in blender until smooth. Pour into tall glasses.

Serves: 10 Fat grams: 1.8

Phase: Fast, 1, 2, 3, 4 Protein: 7.2

You may substitute sugar-free instant chocolate drink mix in place of T&H supplement, although best results are achieved using supplements.

This recipe can be found in our Thin&Healthy Forever Cookbook. Pick up your copy from your local Thin&Healthy Center or order it now by clicking here.