To lose one pound in seven days you need to reduce your net calories by 500 every day. The easiest way to do that is a 250 split: Cut half from your diet and burn the other half through exercise. To come up with easy ways to do this, we enlisted trainer Heather Rider, founder and director of Rider Fitness Consulting in Los Angeles, and nutritionist Lauren Slayton, RD, of Foodtrainers in New York City.
Choose one strategy from the list below and one from the metabolism retraining hint –Exercise Strategies each day (feel free to mix and match) and after seven days you will have cut out 3,500 calories. Losing four sticks of butter has never been such a cinch!
___ Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon of peanut butter.
___ Swap your large bran muffin for 3/4 cup of bran flakes.
___ Replace eggs and cheese with scrambled egg whites.
___ Replace your 450-calorie lunch with a 200-calorie protein shake.
___ Replace large french fries with a yogurt-and-fruit parfait.
___ Modify your lunch: Skip the cheese on your salad or sandwich, substitute mustard for mayo, and replace potato chips with soy chips.
___ Have half a tuna salad sandwich instead of a whole, plus two cups of raw vegetables.
___ Skip the cheese in an omelet and a lunchtime sandwich.
___ Switch from cream soup to vegetable-based soup at lunch and dinner.
___ Switch from one cup premium to light ice cream.
___ Skip your afternoon frozen yogurt with ground nuts.
___ Resist the handful of M&M’s at the receptionist’s desk.
___ Cut out 1 biscotti and 1 large mocha
.
___ Switch from a chai tea latte to lemon tea.
___ Have 1 ounce of soy nuts instead of 3 ounces of roasted almonds.
___ Substitute a serving of beef with shrimp or a white flaky fish like cod at two meals.
___ Leave behind one-fourth of breakfast, lunch, and dinner.
___ Have 1 cup of strawberries instead of a whole banana, and cauliflower instead of a baked potato with sour cream.
___ Replace ranch or blue cheese dressing with fat free vinaigrette at lunch and dinner.
| Metabolism Retraining Hint–Metabolism Retraining Strategies to Lose One Pound Per Week |
|
___ Jog at a 10-minute-mile pace for 20 minutes.
___ Alternate sprinting and walking for 20 minutes. ___ Walk briskly for 30 minutes. ___ Spin for 30 minutes at a moderate pace. ___ Go for a 20-minute trail run. ___ Do 1 hour of housework. ___ Walk 1 mile in the morning and 1 mile in the evening. ___ Do 35 minutes of power yoga. ___ Do 35 minutes of Pilates. ___ Practice tai chi for 45 minutes. ___ Perfect your swing at the driving range for 60 minutes. ___ Practice capoeira (a Brazilian mix of martial arts and dance) for 30 minutes. ___ Hit a punching bag for 30 minutes. ___ Go in-line skating for 15 minutes. ___ Shovel snow for 30 minutes. ___ Ice-skate vigorously for 30 minutes. ___ Run up stairs for 15 minutes. ___ Jump rope for 20 minutes. ___ Do 25 minutes of circuit training. ___ Dance for 40 minutes. ___ Play Frisbee for 1 hour. ___ Wash windows for 1 hour. ___ Use a pedometer and log an extra 3,600 steps. For more amazing tips and motivation to help you get to your goals faster each week, be sure to sign up for our Healthy Hope at www.thinandhealthy.com
|
- Tags: fat loss, Lima, loss weight, Ohio, Thin&Healthy, Total Solution, weight loss, wieght loss diet
Healthy recipe for Thanksgiving!
PUMPKIN PIE
1 Envelope of Unflavored Gelatin
1 Teaspoon of Cinnamon
¼ Teaspoon of Ginger (ground)
1 16-ounce Can of Pumpkin (packed)
1 12-ounce Can Fat Free Evaporated Skim Milk
5 Teaspoons Equal or Sugar Substitute
2 Tablespoons Corn Starch
½ Teaspoon Ground Nutmeg
1/8 Teaspoon of Lite Salt
½ Cup Egg Beaters
In a large saucepan, combine Gelatin, Corn Starch, Cinnamon, Ginger, and Lite Salt.
Stir in Pumpkin and Evaporated Skim Milk. Let stand for about 5 minutes until Gelatin has softened.
Cook and stir over medium heat until mixture bubbles; cook and stir for two minutes more. Remove from heat.
Gradually stir 1 cup of hot mixture into Egg Substitute; return all egg mixture to the saucepan.
Cook and stir over low heat for two minutes. (do not boil) Then remove from heat.
Stir in Sugar Substitute.
Make your own crust from Snack Well Graham Crackers and place in bottom of individual dessert dishes.
Pour mixture into individual dessert dishes and chill 6 hours or overnight.
SERVES 6
- Tags: pumpkin pie
Special Edition! Tips for a Thin&Healthy Thanksgiving
|
|
|
||||||
Fall Flavors For Weight Loss! Fresh Pumpkin Soup Recipe!
Fresh Pumpkin Soup
8 cups fresh pumpkin, chopped
5 packages T&H chicken bouillon supplements
3 small tart apples, peeled and chopped
1 medium onion, chopped
2 tablespoons lemon juice
½ teaspoon ground ginger
2 cloves garlic
Toasted pumpkin seeds:
½ cup pumpkin seeds
1 teaspoon canola oil
1/8 teaspoon light salt
In a slow cooker, combine first 8 ingredients; mix well. Cover and cook low for 8-10 hours or until pumpkin and apples are tender. Meanwhile, toss pumpkin seeds with oil and salt. Spread on un-greased 15×10x1″ baking pan. Bake at 250 degrees for 50 minutes, or until golden brown.
Cool pumpkin mixture slightly, process in batches in a blender. Transfer to a large saucepan, heat through, garnish with pumpkin seeds.
Serves: 16 Fat grams: 2.4
Phase: 2, 3, 4 Protein: 6.8
You may substitute 4 cups chicken broth in place of T&H supplement,
although best results are achieved using supplements.
Thin&Healthy Forever Cookbook
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.
- Tags: pumpkin soup
The Gratitude 10 by Donna Krech
Gratitude 10
Here are some stats I want to share about worry:
40% of what we worry about is never going to take place
30% of what we worry about already took place
12% of what we worry about is related to our health issue that we are going to basically bring about or not bring about because we are worried about it or not worried about it
10% of what we worry about is somebody else thinks of us
8% of what we worry about is valid.
So, when you catch yourself worrying, stop and go to these percentages, because if it fits into the category of the 40%, the 30%, the 12% or the 10%, then let it go because you can’t do anything about it.
Now what do we do about the 8%? With the 8%, you sit down and you do this. First, there are simply two things you need to do, and I am challenge you to do it every day for the rest of your lives. I call it the Gratitude 10. Now, it could be called a Gratitude list. The reason I call it a Gratitude 10 is because I will give 10 minutes, a minimum of 10 minutes each morning to writing out what I am grateful for. You don’t get to think it. I was telling Marcia about it, and she said, well I kind of do it every morning, and I had her start writing it totally different, totally different, it is not the same thinking it as it is writing it down. You will start your day completely differently.
You see, we forget. I get emotional when I tell you this, my mom is 88 years old and her health is failing, and I was talking to my sister-in-law, who is just one of my best friends on the planet, and I was very emotional about it because I have gone through a weekend, I won’t give you the whole story, but I was very emotional about the fact that my mom is 88 and her health is failing, and I said to Barb, “I am losing my mom.” And she was totally quiet, totally quiet and then she said, “Donna, she is still here, you can still look in her eyes, you can still hold her hand and you can still hear her talk.” I had my head so in the place of losing her that I forgot to be grateful that she is still here. So don’t forget to be grateful about waking up in the morning and being able to take a deep breath. There is someone else who found out that they have cancer yesterday, they are not taking the same deep breath that you are taking. Don’t forget to be grateful about the children in your life – your children, your grandchildren, nieces, nephews, friends, when they run and they are so glad to see you and they throw their arms around you, don’t forget to be grateful for that. Don’t forget to be grateful that you can walk across the room. Don’t forget to be grateful that you can exercise. Don’t forget to be grateful that there is food in your belly when you are hungry.
Right now please take your pen to begin your gratitude 10. Here’s how I do it, I think about when I open my eyes in the morning, what is the first thing I could be grateful for and the next thing that happens in my day and the next thing. And I have to tell you, you could take a day doing this once you get going. All I am challenging you to do is 10 minutes each morning, the very first thing if possible that you do. From the moment you open your eyes this morning or a memory from yesterday, start writing every little detail but don’t write just the big things but write every little thing.
Don’t make it harder than it is, you know it doesn’t have to be, you got in your car and you found a $1000 sitting on the seat, although that would be something that you would be grateful for. A lot of people in our nation right now don’t have work. Do you have work? A lot of people on the planet are hungry. Are you hungry? A lot of people have no place to live. Do you have a place to rest your head? Don’t forget the important things. When you really start doing this and you set out no less than 10 minutes each morning, you will find yourself just so continuing to write that you don’t want to stop. It is a pretty incredible experience.
Anxiety, worry, fear, and depression can’t live in a grateful heart. You may have heard me say, ‘faith and fear can’t live in the same house, when one comes in the front door, the other one has to go through the back door’, anxiety, depression, fear and worry can’t live in a grateful heart. But I really believe that we all, including myself, we all have forgotten gratitude. I got so caught up in the junk that was happening in my life, far beyond just the situation that I shared with you about my mom, I got so caught up in that junk that I realized that I had forgotten gratitude. I think maybe some of us may have forgotten gratitude or where am I in my life. Where can I go, where can I go with my dreams? I know if we remember gratitude things are going to change. So, the first things are anxiety, worry, fear, depression.
Here is the second thing, once you have done your gratitude list, now you need to look at that 8%. Remember I said 8%, okay that is valid, you can worry about that 8%, you need to look at the 8% and see it as it really is, not worse than it is, because that is the other thing that we do. We look at the things we are worried about, we imagine them so big and so bad, that we think we can’t get past them. So, you have got to look at whatever is in that 8%, you have got to see it as it is really is. Keywords are – not worse than it is. Again, men have it over women on this because they are logical. They see things as they are. Women we are flowery, we are emotional and we tend to make things bigger than they are. We are more dramatic. See things as they really are but don’t see things as worse than they are.
Now see things as they can be. And what do you need to do to make that happen? See things as they can be and what do you need to do to make that happen? Who do you need to get involved? What steps do you need to take? You will deductively reason yourself into what do I do about this worry? But you have got to see it as it really is, not worse than it is, then you have got to think about how can it be and how do I get it to that place. And you will deductively reason your way out of the 8% of worry providing you have got the gratitude thing going on. If you have still got the worry, fear, anxiety, depression thing going on, it is very possible you have forgotten gratitude. I have found out that I have forgotten gratitude.
Chicken Lasagna
Main Dish
6 boneless-skinless chicken breasts
2 packages T&H cream of chicken soup supplement
1 cup fat-free Parmesan cheese
16 ounces fat-free sour cream
1 teaspoon garlic powder
8 lasagna noodles
2 (12 ounce) packages fat-free cheddar cheese, shredded
Cook chicken; cut into bite size pieces. Cook lasagna noodles according to package directions. Combine sour cream, chicken soup and garlic; stir. Add chicken. In a 13×9-inch dish, layer noodles, filling, cheeses; repeat. Bake at 350 degrees for 45 minutes.
Serves: 12
Fat grams: 2.6
Protein: 44.2
Phase: 2, 3, 4
You may substitute cream of chicken soup in place of T&H supplement, although best results are achieved using supplements.
Fat-Free Banana Bread
Fat-Free Banana Bread
2 cups sugar substitute (Splenda or Equal)
Other sugar substutes are as follows: 1 cup regular sugar is equal to:
1 teaspoon Stevia OR 8 teaspoons Sweet ‘N Low
4 cups flour
½ teaspoon light salt
2 teaspoons baking soda
6 large bananas
2/3 cup applesauce
2 egg whites or ¼ cup Eggbeaters
Mix well; pour into 2 bread pans.
Bake at 350 degrees 30-45 minutes, until a toothpick comes out clean.
Serves: 20
Fat grams: less than 1
Phase: 2, 3, 4
Protein: 3.7
Oh yum! Honey Chicken Stir-Fry, losing weight never tasted so great!
Honey Chicken Stir-Fry
1 pound boneless, skinless chick 3 tablespoons honey 1/8 teaspoon light salten 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
Donna Krech, CEO and Founder of Thin&Healthy, shares with you; tips, tricks and tools so you can have the body and life you were born to have!
