Coconut Oil Cabbage Recipe - Delicious, Healthy, Easy To Make

Coconut Oil Cabbage Recipe by Lea Hunt Skinny Fiber Skinny Body Care HiBurn8 Diet Plan

This Coconut Oil Cabbage recipe is one of my favorite. It is absolutely delicious as a meal or side dish depending what my family is eating for dinner. Sometimes, I'll add a little diced chicken breast or ground turkey breast to make it a little more hearty with protein, but the organic coconut oil flavors it so well that I often just leave it as you see. I hope that you enjoy!!! Please make sure to send me an email or comment below if you tried this recipe; let me know what you think!

Ingredients for the Coconut Oil Cabbage

1 large head of cabbage
1 green pepper
1 red pepper
1 large onion
1 or 2 cloves of garlic (or garlic powder)
1 to 2 tbsp coconut oil (depends on how much cabbage)
Curry Powder (optional)
Himalayan Salt
Pepper
Large frying pan
Sturdy cooking spoon

Instructions:

Put coconut oil in pan on med-low heat.

Chop up your red pepper, green pepper and onion as you see in the 1st picture and put them in the pan once the coconut oil has liquefied. Dice a garlic clove or two if you like fresh garlic and add it to the veggie mix - OR - sprinkle some salt-free garlic powder on the veggies as they cook slowly.

Chop up your cabbage as you see in the top right picture above. Place in a colander; rinse and drain well. Add on top of the pepper, onion, garlic mixture and mix everything up with your spatula.

Stir as you cook until your coconut oil cabbage looks like the lower left picture.

Sprinkle Himalayan Salt and Pepper to taste.

* I like to sprinkle a little curry powder in, too.

Mix all and it will look like the bottom right picture when you add curry.

The coconut oil cabbage will still be a little firm and taste delicious.

Serve as a side to chicken breast, with brown rice or eat the cabbage as a meal on it's own. This recipe will make enough for 2 or 3 meals depending on how you choose to eat it. You can also freeze and heat it as you need.

Enjoy!!!

Health Benefits of Cabbage!

"Cabbage is an excellent source of vitamin C and vitamin K, containing more than 20% of the Daily Value (DV) for each of these nutrients per serving (bottom table of USDA nutrient values). Cabbage is also a good source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving (table). Basic research on cabbage phytochemicals is ongoing to discern if certain cabbage compounds may affect health or have anti-disease effects. Such compounds include sulforaphane and other glucosinolates which may stimulate the production of detoxifying enzymes during metabolism.[80] Studies suggest that cruciferous vegetables, including cabbage, may have protective effects against colon cancer. Purple cabbage contains anthocyanins which are under preliminary research for potential anti-carcinogenic properties. Cabbage is also a source of indole-3-carbinol, a chemical under basic research for its possible properties." *

CABBAGE NUTRITION

Nutritional value per 100 g (3.5 oz)
Energy 103 kJ (25 kcal)
Carbohydrates 5.8 g
Sugars 3.2 g
Dietary fiber 2.5 g
Fat 0.1 g
Protein 1.28 g

Vitamins
Thiamine (B1) (5%) 0.061 mg
Riboflavin (B2) (3%) 0.040 mg
Niacin (B3) (2%) 0.234 mg
Pantothenic acid (B5)
(4%) 0.212 mg
Vitamin B6 (10%) 0.124 mg
Folate (B9) (11%) 43 μg
Vitamin C (44%) 36.6 mg
Vitamin K (72%) 76 μg
Minerals
Calcium (4%) 40 mg
Iron (4%) 0.47 mg
Magnesium (3%) 12 mg
Manganese (8%) 0.16 mg
Phosphorus (4%) 26 mg
Potassium (4%) 170 mg
Sodium (1%) 18 mg
Zinc (2%) 0.18 mg
Other constituents
Fluoride 1 µg

Source: USDA Nutrient Database
Healthy Recipes The Whole Family Will Love
I think that cooking and meal planning for a family is the hardest part of a weight loss journey. It becomes really expensive and time consuming to make separate meals, so my goal is always to make healthy recipes that the whole family can enjoy. In this case, my husband and youngest son are not fans of cabbage; so my teen and I enjoy this coconut oil cabbage while they had a different side dish. When you're meal planning, don't cave to what the unhealthy eaters want ... Plan to cook healthy with sides of a different healthy food for picky eaters in your family. For example, our alternative to the coconut oil cabbage is often either salad, green beans, sliced green apples, cottage cheese or yogurt. They manage just fine instead of it being the other way around and caving into unhealthy foods!

CLICK HERE for more healthy recipes and tips!

Enjoy the foods you love without the guilt of overeating and lose weight at the same time. Check out Skinny Fiber and Skinny Body Max product details! Both come with a free tracking tool, weight loss program and support!


Your Friend,

Lea
Join me at Facebook for encouragement, weight loss tips and support!


Source: https://en.wikipedia.org/wiki/Cabbage#Nutrients_and_phytochemicals

Sausage Jalapeño Poppers Recipe - Low Carb or Low Fat

Low Carb Jalapeño Poppers Recipe, Low Fat Jalapeño Poppers Recipe

I love jalapeño poppers with both cheddar and cream cheese, so I decided to put my own spin on one of the low carb recipes from my Facebook page. Oh my goodness!!! To my surprise ... I loved them. They turned out so delicious that I could have eaten them all - LOL :) . I hope you like this Sausage Jalapeño Popper recipe as much as my family did. You can make it low carb or lower fat with either set of ingredients below --- both are equally tasty. Enjoy!!!

Ingredients for Low Carb Sausage Jalapeño Poppers:

8 to 10 large jalapeños
4 oz cream cheese (softened)
1/2 cup grated romano / parmesan cheese mix
all natural ground sausage
1 tsp garlic powder
pepper to taste
cooking spray
glass baking dish

Ingredients for Low Fat Sausage Jalapeño Poppers:

8 to 10 large jalapeños
4 oz light cream cheese (softened)
1/2 cup grated low fat parmesan cheese mix
all natural ground sausage *
1 tsp garlic powder
pepper to taste
cooking spray
glass baking dish

* You can use ground turkey breast, ground turkey breast sausage, ground chicken breast, ground chicken breast sausage, lean ground beef, Morningstar ground "meat" or even no meat to make it lower fat and calories.

Instructions for both popper recipes:

Preheat oven to 350 degrees.

Cook your sausage in a pan until well done. You will need to use your spatula to break it up into smaller pieces as you do with ground beef for spaghetti. Strain and let  the sausage cool.

* For the low fat recipe, you can first boil the sausage in water (broken up pieces) and drain out the fat when as the water simmers down and it is just about cooked through, then brown it a bit by frying. It will still be as delicious; just not as much fat and grease.

Clean your jalapeños, slide each in half and empty out the seeds / insides of them. (picture 1 above)

Combine cooked sausage, softened cream cheese, and other cheese. Sprinkle the garlic powder and pepper in and mix all ingredients together well. (right tip picture above)

Coat the glass baked dish with cooking spray, line the jalapeño halves up and add some of the sausage mixture into each (stuff them pretty well so they look like the lower left hand picture above).

Bake uncovered for about 15 to 20 minutes until they look firm and little brown on top, and the jalapeños are softened but still a bright green color.

Serve alone as an appetizer or with a side of your choice!
Recipes, Tips, Motivation and Weight Loss Support

Are you doing a low fat or low carb diet while doing the 90 Day Challenge with us? Please make sure to add me as a friend on Facebook and send me a message when you are ready to join our weight loss support group. We have a lot more recipes there, as well as health and weight loss tips. Participate in periodic fitness challenges and get help as you need it.

How to Lose 30 Pounds in 6 Months or Less - The Easy Plan

Weight loss takes small changes that add up to your goal. Lose 30 pounds in 3, 4, 5 or 6 months. Depends on your body and you!

The hardest parts of losing weight is learning what changes you need to make and how to turn them into habits that you can stick with for a lifetime. Once you have that down, weight loss is easy and you can lose 30 pound in 6 months or less by just making some basic food and lifestyle changes.

► Read that first paragraph again! ... It is a key to long term weight loss. ◄

Weight loss does not have to be difficult. In fact, losing weight can be easy if you have the right plan and that doesn't have to mean taking up a trendy diet plan like Atkins, Weight Watchers, etc. So, don't overcomplicate it. Keep it simple and focus on realistic goals. Losing 30 pounds in six months is a great example of a realistic. To achieve this, you only need to eliminate 500 calories per day.  Here are your options ...

How To Lose 30 Pounds In 6 Months

Here's the easy plan for losing weight :)

Choose one of the following and stick with it for 6 months:

► Eat 250 less calories and burn 250 more calories each day with a light workout.

OR ...

► Eat 500 less calories a day.

OR ...

► Burn 500 more calories a day.

Just one of those changes will save you 3500 calories a week and have you on your way to losing 30 pounds in 6 months depending on whether you stick to this formula or choose to do a bit more.

3500 calories less = 1 pound weight loss

There are 26 weeks in 6 months, so one pound weight loss a week is 26 pounds lost, but the reality is that you will lose 30 pounds or more. When you first start eating less and exercising, you tend to lose more. Average weight loss is 1 to 2 pounds per week. You are going to burn more that 250 calories sometimes, etc.

Eating less and exercising helps with weight loss; Skinny Fiber and Skinny Body Max are appetite suppressants with healthy ingredients that help, too!

Want To Lose 30 Pounds in Less Than 6 Months?

To lose more weight in a shorter amount of time, reduce your food by 500 calories and exercise. Keep in mind not to go below 1200 to 1500 calories a day NO MATTER what your starting weight is right now. Also, if you mix up your exercise then you can actually lose more weight. For example, building muscle help you get into burn mode so mix that with different types of cardio and you can become a burning machine. Also, you can choose a different type of exercise that burns more calories like elliptical, biking, etc., to mix up the calorie burn and not let your body get stuck on any one exercise routine.

Start Eating 250 to 500 Less Calories A Day

Stop Eating The Extra Calories

Reducing your calorie intake is easy, and you don't have to give up the foods you love.

So, if you replace one meal each day with a healthy alternative, you can reach your weight loss goals while still being able to eat your favorite foods. However, it is important to keep track of your calorie intake and watch your white carbs. If you don't keep track of your calorie intake, you could accidentally go over your limit. Closely monitoring your calorie intake will ensure you get the results you want over the next 6 months.

Read - How To Eat 250 to 500 Less Calories A Day

Diet and Exercise will help you lose weight faster than if you just took Skinny Body Max or Skinny Fiber alone!
How To Burn 250 to 500 More Calories A Day
Strength Training & Cardio Burns The Calories, Fat, Stress

In addition to reducing your calorie intake, you also want to implement cardio training into your daily routine. You won't need to dedicate a significant amount of time to your cardio workout. In fact, you can maintain your weight loss goals with only 30 minutes of cardio each day. By jogging for 30 minutes, you will burn approximately 250 calories. But make sure you keep track of your workouts. There are plenty of fitness apps you can download to your phone. They are useful for goal tracking and staying motivated. They can keep track of the amount of time spent on each workout and how many calories were burned.

For example, if you are 200 pounds and want to burn 250 calories by walking:

Race walking
Time (mins): 30
Calories Burned: 293.93

Walking, 2.0 mph, slow pace
Time (mins): 30
Calories Burned: 114.31

Walking, 3.0 mph, moderate pace, walking dog
Time (mins): 30
Calories Burned: 157.85

Walking, 3.5 mph, uphill
Time (mins): 30
Calories Burned: 272.16

Walking, 4.0 mph, very brisk pace
Time (mins): 30
Calories Burned: 179.63

Walking, carrying infant or 15-lb load
Time (mins): 30
Calories Burned: 157.85

Walking, grass track
Time (mins): 30
Calories Burned: 225.89

Walking, upstairs / downstairs without stopping
Time (mins): 30
Calories Burned: 361.97

You can use this FITNESS CALCULATOR to enter your weight, how long you want to exercise and check the calories burned for any type of exercise, housework or other activities.
Dedication & How To Keep On Track
This weight loss plan is simple and easy to implement. However, it is still important to have dedication. Without dedication, it is easy to lose track of your goals. Losing track of your goals usually starts with skipping one or two days of your workout. This gets you into the habit of not staying on task. Each day you skip makes it more likely you will skip another day. Eventually, this can lead to giving up on your weight loss plan.  However, staying dedicated will develop persistence to stay on task. You have to simply keep focused on what is important to you. Keep your goals in mind at all times. The more you keep your goals in mind, the easier it becomes to stick to your weight loss plan and get the results you want.
Lose 30 pounds in 6 months or less with small decrease in calories, increase exercise and Skinny Fiber or Skinny Body Max.

If you struggle with overeating, SKINNY FIBER and SKINNY BODY MAX are excellent to help control your appetite, block / burn fat, aid in nutritional absorption so that your body craves less because it is getting the proper nutrients and also helps with proper digestion.

Your weight loss does not have to be complicated or overwhelming. With the right plan, weight loss becomes easy and natural. Setting small, realistic goals is the key to success. Small goals don't require significant lifestyle changes, but they keep you on track long enough to see results. By implementing a light workout and making a slight change to your diet, you can easily lose 30 pounds in 6 months.



Blessings To You,
Lea

How To Eat 250 to 500 Less Calories A Day & Not Feel Hungry

Taking Skinny Fiber or Skinny Body Max can significantly help control your appetite, block / burn fat and aid in healthy digestion. In short, these products can help you do better with your weight loss goals. Some of you will start losing weight effortlessly because of your willpower or your body is more responsive from the start. Some of you will have to make a conscious effort to detect and stop eating when the Skinny Fiber or Skinny Body Max makes you feel full because food addiction makes this part of weight loss more challenging for you. Regardless, you can "take the bull by the horns" to better control your outcome over the next few months. One way is to learn how to eat 250 to 500 less calories a day. This small change can become as effortless as taking your Skinny Fiber or Skinny Body Max, and help you experience more success during your 90 day challenge.

If you want to lose weight while eating the foods you love, you can do this with Skinny Fiber or Skinny Body Max; reducing your daily calories by just a little bit and become more active so you can accomplish your weight loss goals. This is how to eat 250 to 500 less calories a day. Small changes help with big weight loss ...

How to eat less calories a day so that you can lose weight with Skinny Body Max and Skinny Fiber!

How Many Calories Do You Eat Each Day? Estimate / Track / Change

The first thing to do is gauge your starting point. You can roughly estimate how many calories you eat each day by how much you weigh, age and how active you are each day.

For example:

I always look at 180 pounds is around 1800 calories depending on height and age of the person, but the approximate is quite a difference:

A woman 30 years old @ 180 pound and 5 feet 5 inches tall and that doesn't workout (sedentary), needs about 2000 calories a day to maintain her weight --- 2148 calories exactly to maintain 180 pounds, so if she eats 500 calories less than this amount (or eats 250 less and exercises 250 or more calories off), she can lose weight.

If this same 30 year old woman does moderate exercise every day each week, we will lose weight at her current calorie intake because she is burning more calories, therefore she would need 2683 calories a day to maintain 180 pounds and eating 2148 calories a day would be 535 calories less than her body is used to and help her lose weight each week.

STEP 1: 
USE THIS CALORIE CALCULATOR to estimate how many calories you eat each day by your age, height and activity. 

STEP 2: 
Subtract 250 (if you plan to exercise at least 250 calories burned) or subtract 500 calories (if you can't exercise) and this is how many calories you need to eat each day

STEP 3: 
Use an app, website or manually calculate / track your calories each day. If you don't want to track, get rid of your problem food / drink calories per day to automatically ditch the extra calories (see below).

Some people use a website / app called MyFitnessPal to track everything (food, calories, fitness) in one place. It is a good service and helps a lot of people, THE PROBLEM IS that MyFitnessPal suggests very low calorie intakes (like 1200 calories per day) and this makes people that need to lose a lot of weight give up on their weight loss goals. If you use it, you will need to set it to the calorie amount in STEP 2 and go by that so that you don't end up feeling deprived, hungry and cranky.

STEP 4: 
I suggest using CRONOMETER instead of MyFitnessPal because Cronometer weans down the calories and gives you a better nutritional breakdown --- or --- you can simply use this FOOD / CALORIE SEARCH to type in what you eat and calculate the calories manually in a notebook.

Eat Less Food, Probiotic and Enzyme Digestion with Skinny Fiber and Skinny Body Max help you not feel hungry!

How To Eat 250 To 500 Less Calories Each Day

Give Up The Drink Calories

- 1 can of Pepsi has 150 calories (sugar).
- 8 oz of orange juice is about 111 calories (most usual people drink more than 8 oz).
- 5 oz glass of Merlot wine is 122 calories / 5 oz of white zinfandel is 108 to 110 calories.
- 1 white russian drink ranges from 227 to 385 calories.
- 8 oz of 2% milk is 122 calories.

Point being to stop drinking your calories ... You won't miss them!

If you ditch the booze, pop and other high calorie drinks each day and you will cut down 250 calories or more each day. It is ok to drink milk but not all day long ... 3 small cups of 2% milk a day could equal 366 calories which is about the same calories as a hamburger on a bun!

Drink 1/2 your weight in ounces of water each day and you will stay well hydrated, ditch extra calories and help your Skinny Fiber or Skinny Body Max flush the toxins from your body!!!


Have You Been Bulking Up With Bread, Noodles & Rice?

Bread, noodles and rice get the best of us. Often we eat more than we need in a day and twice the serving sizes at meals. They also work horribly in our body; carbs that are converted to sugar quickly, create cravings and don't keep us full as long.

117 Calories in a hamburger or hotdog bun.

221 Calories in a cup of plain spaghetti.

206 Calories in a cup of white rice.

Save on calories by not eating bread, noodles and rice as much, and if you must eat the reduced sized or sprouted bread options.

Cauliflower rice is delicious lower calorie swap for rice.

Squash is a great swap for spaghetti and other noodles.

It is ok to eat a burger without bread ...

It is ok to eat two green veggies as side dish or to have a sweet potato, sliced green apple or a healthy serving of cauliflower mash instead of fresh fries.

Increase your high fiber green vegetables and low sugar fruits to save a bunch of calories each day and crave less bread, rice and noodles.

ARTICLE:
* How To Lose 30 Pounds In 6 Months or Less



Eat Breakfast & Make It A Healthy / Hearty One!

Skipping breakfast or eating too little is a downfall for many. Having a hearty breakfast can help hold your appetite for longer all day; it is actually the best meal to have a larger amount of calories in comparison to dinner which can end your might on a heavy note.

If you can't eat hearty in the mornings, at least eat the healthiest,most filling, foods!

Eat Oatmeal for Breakfast
Oatmeal is high in fiber and filling, only eat one serving, use stevia instead of sugar, a little almond milk if needed. Also, oatmeal is a calming food, so if you work a high stress job or have anxiety, oatmeal is a great choice for you!

Eggs For Breakfast
This may seem bare without the toast, but eggs are high in protein and good fat --- can keep you full for a long time and your body uses it more efficiently than if you added the refined carbs. You can add veggies to the eggs (make an omelet) and that will be good, too.

Protein Shake or Smoothie
Buy powdered protein that is low in carbs and sugar; highest in protein. Make smoothies that are high in green and low in high sugar foods ... Powdered peanut butter or low sugar peanut butter, flax or chia seeds, coconut oil, etc., are great additions to your smoothies or protein shakes to make them "stick to your ribs" for longer and provide the best nutritional value to start your day.


Use Healthy Oils In Moderation

We hear a lot about eating healthy fats and this does include certain oils like olive oil, coconut oil, olive oils, butter, etc. The point here is that you need to watch your portions of these oils ... They are not healthier for you in excess of what your body needs and they increase your daily calories by 102 to 124 calories per serving (for the stated 3 types of oils), so if you are not measuring and using a little extra ... Keep in mind that salad dressings really add up, too.

Monitoring how much butter and oil you are cooking with and adding to food could very well save you 250 to 500 calories a day. This is the same for how much mayonnaise and salad dressing you use each day, too. 


Other Foods You Can Swap & Good Mini Meals / Snacks

Spices & Herbs
Experimenting with herbs and using spices help you keep the need for butter, mayonnaise and oil to a minimum.

Yogurt with Fresh Fruit
Instead of buying yogurt with fruit already in it (because it is high in sugar), cut your own berries and mix them into your greek yogurt; you can add a little stevia to them if not as ripe as you prefer.

Eat Nuts Instead of Junk Snacks
A handful of nuts is a serving and can actually kill the hunger pangs and reduce cravings.

Try Kale Chips or Zucchini Chips
Doritos, Cheetos and Potato Chips are not your friend and you can ditch a lot of calories each week by swapping them out for healthier chips like kale chips or zucchini chips; even baked potato chips are better than the bagged chips you get at the store. The difference between chips made from kale or zucchini is that they do not have the same calories or carb affect on your body, so they are suggested more than the baked potato chips.

Frozen Fruit Instead of Eating Ice Cream or Cakes
A little serving of banana ice cream, frozen grapes, etc., are such a healthy alternative to ice cream, cakes, and such. If you have a sweet tooth, this is a smarter swap.

Whole Foods Instead of Packaged Store Bought Foods
Laying off the store bought premade foods and snacks could be the difference between 250 to 500 calories a day!!!

Stop Eating Out At Restaurants
Cook your own food instead of eating out.  Plan ahead if you must eat at restaurants!

How to lose weight by eating less with Skinny Body Max and Skinny Fiber!
You Don't Have To Starve! Don't Have To Count Calories For A Long Time!
Here's the reality ...

Counting calories helps but it is time consuming and not a lot of fun, but if you commit to doing  it for a little while to determine that you are eating the proper portion sizes for the foods you like AND long enough to see which are your trouble foods that are packing on the pounds. Understand the calories you need, eat your meals at the same time each day and once you get the portions / calories down, you can eat the same healthy meals in rotation ... all can help you eat 250 to 500 less calories each day while your Skinny Fiber or Skinny Body Max is helping your body.

I really hope that you've found some value in this blog post. If so, please comment, share with friends, and connect with me on Facebook for more tips!

Keep working at your weight loss goals!!!!


Your Friend,
Lea




Lack of Sleep and Obesity - Studies Examining the Link

Help with lack of sleep and obesity. Studies examining the link between, how much sleep do we need and HiBurn8 for sleep, weight loss and health.

Over the past few months, the link between lack of sleep and obesity has been mentioned more on the news and in articles for the public. This is because years of research has confirmed that not getting enough sleep contributes to weight gain in women, men and children alike; and how this makes it more difficult to lose weight through several mechanisms.

Lack of Sleep and Obesity Study Results

One recent study focused on the relationship between chronic lack of sleep and obesity.

The researchers focused on participants who regularly got less than 6 hours of sleep per night. They found that these people were more likely to have increased BMIs and to be obese than those who slept for longer than 6 hours per night.

There are several mechanisms through which a lack of sleep is thought to contribute to obesity:

1) When the body is tired, it releases more ghrelin, an appetite-stimulating hormone. This leads to increased appetite and causes people to eat more than they do when well rested.

2) Sleep deprivation also decreases the amount of leptin, an appetite suppressing hormone, that the body releases. Thus, sleep deprived people must eat a lot more in order to feel satisfied.

How Common of A Problem Is Sleep Deprivation?


One study estimates that more than 1/3 of adults in the United States are not getting enough sleep. This was previously 18%, 53 million people in total, getting less than 6 hours of sleep per night. Many of these adults suffer from obesity, which is likely brought on at least in part by not getting enough sleep. Those who begin sleeping more find that they are better able to resist cravings and lose weight, though this greatly dependent on food addiction and whether bad habits are intentionally replaced by good ones. One more thing to keep in mind is the connection between diabetes, sleep and obesity and how all 3 are climbing in recent stats.
Lack of sleep and obesity is increasing in the USA. This is how much sleep is needed for newborn, infants, toddlers, children, adults.

How Much Sleep Do We Need?

According to the National Sleep Foundation these are the appropriate hours of sleep needed by age:

Newborn (0 to 3 months):
--- Recommended: 14 to 17 hours sleep needed
--- Acceptable Range: 11 to 19 hours total

Infants (4 to 11 months)
--- Recommended: 12 to 15 hours sleep needed
--- Acceptable Range: 10 to 18 hours total

Toddlers (1 to 2 years old)
--- Recommended: 11 to 14 hours sleep needed
--- Acceptable Range: 9 to 16 hours total

Pre-School Age (3 to 5 years)
--- Recommended: 10 to 13 hours sleep needed
--- Acceptable Range: 8 to 14 hours total

School Aged Children (6 to 13 years)
--- Recommended: 9 to 11 hours sleep needed
--- Acceptable Range: 7 to 12 hours total

Teenagers 14-17 years
--- Recommended: 8 to 10 hours sleep needed
--- Acceptable Range: 7 to 11 hours total

Young Adults (18 to 25 years old)
--- Recommended: 7 to 9 hours sleep needed
--- Acceptable Range: 6 to 11 hours total

Adults (26 to 64 years old)
--- Recommended: 7 to 9 hours sleep needed
--- Acceptable Range: 6 to 10 hours total

Older Adults (65+ years old)
--- Recommended: 7 to 8 hours sleep needed
--- Acceptable Range: 5 to 9 hours total
Lack of Sleep and Obesity In Children
Sleep deprivation is not a problem that is restricted to adults, either. Another study examined the link between sleep deprivation in children and later development of obesity and diabetes. Researchers followed children over time and found that those who frequently got inadequate sleep were more likely to become overweight later in life than those who slept more. Not only were sleep deprived children at an increased risk of obesity, but they were also likely to develop diabetes. A lack of sleep is thought to decrease insulin sensitivity, which leads to type II diabetes as the child develops.
How to sleep better with these tips!
How To Get Better Sleep and Control Weight Gain?
These studies have an important take-home message for anyone who is trying to maintain or lose weight:

1) Diet and exercise are important, but they are not quite enough.

2) Getting adequate sleep is absolutely essential for those who wish to shed pounds.

3) We need to let children and teens sleep their full hours needed in order to reduce their risk of obesity and diabetes later in life.

This may be why some school districts are starting to restructure the times when students start school, so that it is not as early for them. Regardless, as parents and grandparents we need to do our very best to get and keep our children on good sleep schedules for their health and success in school.

NEED HELP WITH SLEEP AND WEIGHT LOSS?

Many of you have asked whether you should try HiBurn8 for help with sleep and weight loss. A lot of our customers are having success with it for a more restful night, and doing better with the weight loss by taking HiBurn8 at night and either Skinny Fiber or Skinny Body Max during the day. If this regiment is not in your budget, you can always try the following for sleep help:

1) Don't eat at least 3 hours before bed. Only drink water if it does not contribute to your lack of sleep at night.

2) Stick to a daily schedule; especially when you go to bed and aim to wake each morning.

3) Make bedtime as comfortable as possible; take a warm bath, put memory foam on your mattress or get a new one that feels best to you, use darkening curtains or a sleeping mask, light clothing or naked, and any other details that can help you fall asleep and slumber better such as No TV, electronic devices or work in your bedroom.

4) Avoid foods and drinks that have caffeine; opt for more natural options. Also, eat healthier during the day to aid in weight loss instead of continued weight gain.

5) Exercise daily - it helps with stress (physical / mental) and better sleep.

6) Meditation can also help develop a relaxing state that leads to sleeping better.

Take HiBurn8 every night! It has ingredients that help with sleep and weight loss, as well as muscle and tissue repair, inflammation, stress and so much more.

Lose weight while you sleep with HiBurn8 weight loss drink!

Click here to learn more about HiBurn8 and why it helps with sleep, weight loss & health!

Please feel free contact me if you have any questions and share this post with friends! One of them may find it helpful.


Blessings To You,
Lea



Resources:


Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008; 16:643-53.

Knutson KL and Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Annals of the New York Academy of Sciences. 2008;1129:287-304.

Kristen L. Knutson. Does Inadequate Sleep Play a Role in Vulnerability to Obesity? American Journal of Human Biology. 2012; 24 (3): 361.

Benedict C. Letters To The Editor: Compromised sleep increases food intake in humans: two sexes, same response. Am J Clin Nutr. 2012;95:531.

Are You Addicted to Food? How To Tell & Food Addiction Resources

Is your food addiction affecting your weight loss results? Skinny Fiber and Skinny Body Max can help with appetite control, but food addiction also requires change on your part!

Do you find yourself turning to food without thinking? Do you use food for comfort when you are feeling bad? Are you overweight and unable to lose those pounds when you go on a diet? You may be addicted to food and of all possible addictions, it can be one of the most difficult to break because food is necessary to live. You don't have the option of simply giving up food and never touching it again as you would if you were addicted to tobacco, alcohol, or drugs. The problem is that if you have an addictive personality, it is entirely possibly to become physically addicted to food.

How To Tell If You Are Addicted To Food?

Sometimes it is hard to distinguish food addiction from a simple lack of control, but they are not the same thing. Where there is lack of control in food addiction, there have been studies wherein people's brains were examined with a magnetic resonance imaging (MRI) machine. When a food addict was asked to think about a certain food, his brain lit up in the same way a drug addict's brain does so when thinking about drugs.

Food Addiction Research Study

Food Addiction Study On Men

PTSD & Stress Addiction On Women

What To Do About Your Food Addiction

Because it is a physical addiction, like any other addiction, it is a serious problem. Possible ways of dealing with it might be by following a 12-step program (see below), working with a doctor or having inpatient treatment. Aside from those options, there are some ways to gain control over your food addiction. These strategies include:

Journal Your Food Intake

For a few days, write down all the food you eat, including where and when you ate it, anyone you were with, and how you felt before and after you ate the food. Keeping this journal will help you become aware of any eating patterns; until you are, it will be difficult to change what you eat. In the same way that a drug addict needs to stay away from certain people when he is in recovery, you may need to avoid certain people or situations until you have your eating under control.

Eat Slowly and Taste Your Food

Notice how you are eating your food. Are you rushing through a meal? Are you watching television or reading while you eat? This is mindless eating and it is part of the problem. You need to slow down and pay attention to your food. Make a new habit of slowly savoring every bite of your food.

Avoid Triggers

By studying your journal, find out what triggers your food addiction and then avoid them. Do you find that if you go to a baseball game, you eat hot dogs and drink beer without paying attention to how much you are consuming? Or do you give yourself a pass when you go out to a restaurant, and eat anything you want? Maybe it would be better to avoid baseball or eating out until you feel you can control your eating. Yet, most addicts of any type will tell you that abstaining is not the same as ridding yourself of people, places and things related to the addiction. If your trigger is something more personal than a place or thing, maybe from devastating circumstances, then it may be that you need to seek professional help in working through the issue(s) at the bottom of your food addiction.

Pay Attention to Nutrition

Mindful Eating is an important change. If you find that you are only eating foods that bring you comfort rather than what is nutritionally healthy for you, you are sabotaging your efforts to get over your food addiction. It will help if you take a moment to think when you feel the urge to eat. Are you really hungry? If you aren't, then you should not eat. If you are hungry, then remember to eat to feed your body well.

Processed Foods & Addiction
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0117959

This may sound like an impossible task, but the more you practice making healthy food choices, the easier it will be. Eventually, you will even find yourself craving those healthy foods. When that happens, you will know that you've finally gained control over your eating.

Programs To Help Food Addiction

In addition to our products and the 90 Day Program, there are programs that you can refer to online and offline to help with your food addiction. Here are a few links to help:

Overeaters Anonymous

Food Addicts

Food Addicts Anonymous

The National Eating Disorders Association (NEDA) on Binge Eating
Learn, Share, Grow With Friends!
Please feel free to click the Message button on my Facebook page to request friendship and membership in our support group.

Here's to YOUR health and happiness!!!!


Your friend,

Lea

Weight Loss Is Not Just What You Eat, But How You Eat

How you eat is just as important than your healthy food choices. Lose weight by changing how, what and when you eat.

Dieting often focuses on calories, carbs, fats and tracking. However, healthy eating patterns are not just about the food you eat, but also about when and how you eat. The way you eat and involve your senses will have a direct impact on your dietary habits, so instead of concentrating on telling you what foods to eat over and over again, this article shares tips as part of your approach to help you manage how you eat to lose weight.

How To Eat For Weight Loss

1. Chew Your Food Slowly

On average, how many times do you chew each mouthful? The answer is probably not enough. Food should be chewed up to 30 times, which may seem a lot but thorough chewing can aid weight loss. It takes around 20 minutes for your brain to register chemical signals that tell it you're full, so the quicker you swallow your food the more you are likely to consume before your brain realises you've had enough. Chewing longer and well will help you to eat more slowly, appreciate your meal, eat less and have better digestion.

2. Look At Your Food When You Eat

When watching TV, at your work desk or on the go it's so easy to absentmindedly eat something with barely a glance, then still feel like you have hardly eaten anything and want more. This is a big barrier to weight loss, as it makes it difficult for your brain to register what and how much you are eating if you don't focus your attention on your food and actually look at it. Whenever possible, look at what you're eating before taking each bite and try to avoid distractions at meal times. This will also help you to eat more slowly, remember what you have eaten, stick to a good diet and, best of all, enjoy your food more when you appreciate it with your eyes and not just your mouth.

3. Get Hands-On With Your Food

There's a part of people that loves to touch food; children want to get their hands stuck into the cake mixture, the warm feel of freshly baked crusty bread is irresistible and how better to confirm the ripeness of fruit than to give it a gentle squeeze. When it's possible (and hygienic), getting hands-on with food helps you to slow down and savour it. Being able to engage the sense of touch also helps your brain to recognise and appreciate the food before tasting it. Quickly munching a snack straight from the wrapper does your diet no favours; it will more likely leave you hankering for more.

4. Use Small Plates, Saucepans, Portion Tracker

For a lot of people, a plate of food is a normal sized meal. However, the size of the plate would therefore affect their perception of what constitutes a normal sized meal. Someone receiving half a plate of food will likely feel disappointed, but if they receive the same amount on a smaller plate they may feel that they have been given a full portion of food. YOU CAN DO THIS, TOO!!! The alternative is to use a Portion Control tool to make sure that you have the right amount of food on your plate at each meal.

Also, cooking with large saucepans will also encourage the use of more ingredients, so opt for smaller dinnerware and cookware to help with portion control and make a diet appear less restrictive.

5. Eat Earlier and Not Less Than 2 to 3 Hours Before Bed

It's tempting to have a little snack after dinner especially if you eat dinner 5 to 6 hours before bed. It's natural that you would feel hungry again especially if you are used to eating every 4 to 5 hours, but this can lead to weight gain, disturb your sleep and digestive tract. If night eating is your struggle, try eating dinner a little later than you are used to, so that it is easier to break that habit. If you eat about 3 1/2 hours earlier then you can take Skinny Fiber or Skinny Body Max before dinner and then the  HiBurn8  two to three hours after dinner and completely bypass that temptation. It will take time to establish this new habit, though weight loss is about making changes and this is one that can be life changing if you do it.

What To Eat For Weight Loss Is Important To, But How & When Go Hand In Hand!

Balanced diet and exercise are essential for keeping fit and healthy but the way you eat can also affect your eating habits and weight loss goals. Taking time over your food and engaging your senses will help you to process, appreciate, stick to and get the most from your meals and diet.

You are eating to nourish and not living to eat!!!


Here's To YOUR Weight Loss Success,

Lea
Join me at Facebook for encouragement, weight loss tips and support!

Skinny Fiber & Skinny Body Max - Janice's Weight Loss Results


My friend Janice is super excited about sharing her weight loss pictures. 

She is still at the beginning of her journey, though is losing a lot of inches from her belly and starting to shed the pounds. Best of all, Janice is noticing that she is not craving her favorite "treats" as much as before taking Skinny Body Max. Her belly is starting to go down ...

Some details that got her to this point:

Janice took Skinny Fiber first and lost 9 pounds; her major change was drinking more water each day. She got off the Skinny Fiber for a few months and felt the weight creeping back on so, she ordered Skinny Body Max and started taking it February 14, 2016.

In January she was 264 pounds and now (February) she is 254.8 pounds.

Her message on February 28th:

"Hello, been on the SBM for about a week, my clothes are looser, i can see changes but the scale hasn't moved much i will send pics next weekend. My sweet cravings are almost at zero. Sometimes i am not hungry when i take the second dosage, like i have to force myself to eat dinner"

Her message this week:

"Don't know if you can tell a difference the scale isnt moving much, but my clothes are a lot looser, sleeping better and appetite has changed, some days i am still full when i take the second dosage of SBM ... Started with the regular SF Jan @264 now the scale says 254.8 with SBM about 10 lbs and many inches. I noticed some things that I eat taste very dull now, they don't taste the same as before me taking the SBM, have you have some comments like that. Reese cups are not as sweet, i had a glass of pop didn't have much taste to me, chips are not as tasty"

Janice has done an incredible job!!!! I thank her for submitting her ONE MONTH results ... they are inspiring ... and I am prayerful that she will keep just as she is now!

Skinny Body Max & Weight Loss Results

Whether you have a little or a lot of weight to lose, your weight loss results with Skinny Body Max or Skinny Fiber comes with a 90 day challenge website to help you stay on track. It includes tracking for inches and weight lost; free fitness and health guide; how to order more product(s), and info on how to get support when you want / need it, so that you do your best in the weight loss challenge. SEND AN EMAIL or call me if you have any questions or concerns!

You CAN lose the weight, get more fit, healthy and lead the happy life you deserve ... BELIEVE!!!

Beginner & Intermediate Workouts - February Fitness Challenges

This month we have 2 awesome fitness challenges. The first is a beginner's calendar with windmills, knee raises, arm circles and marching. The second one is a Beginner / Intermediate workout calendar with squats, lunges, crunches, leg lifts and push ups. You can actually do the 2nd intermediate calendar if at a beginners level or make it more advanced by doing each day's exercises two or three times; you can even even do both calendars together. The sky's the limit ... Just use these February Fitness Calendars to keep moving this month!!!

Please feel free to BOOKMARK this page or click one of the SHARE buttons below to SAVE these calendars to use throughout the week!

Beginner's Fitness Challenge

February Fitness Challenge Beginner's Workout Calendar

Here are the exercise examples for the Beginner's Fitness Calendar. Just click the image to make it large enough to see more clearly and follow the instructions written to the side.

How to do the exercises for the Beginner's Fitness Challenge
Windmill
Just as you see in the pictures: Stand up with arms out, bend at the waist to touch right arm to the left foot. Stand back up straight, bend at the waist and touch your left arm to your right foot.

Side Twist
Start with hands touching and elbows out. Slowly turn left and back to the middle position; then turn right and back to the middle position.

Chair Squat
Just like you do a squat with arms out, but don't let your bottom actually sit on the chair.

Knee Lifts
Sit on a chair, hand holding each side, lift your knees. Here is a video example.

Arm Circles 
There is not am image shown for the arm circles, but they are the same ones we did in gym class as a kid: small arm circles, large arm circles, forwards and backwards. You can do these as comfortable for your shoulders and arms; just make sure to do them for the range of motion and flexibility.

Beginner / Intermediate Fitness Challenge

February Fitness Challenge Intermediate Workout Calendar

This second calendar has exercises that are familiar to most of us from past challenges. Please use this graphic chart for examples of how you should do these intermediate workouts. Click the image to make it larger and see the exact formats.

How to do the exercises for the Intermediate Fitness Challenges.
Squats
Do them exactly as you see in the picture (arms folded), buttocks out, back straight at a slant.

Leg Lifts
If it is too uncomfortable lifting your neck as shown in the picture, you can lay flat and lift legs straight up.

Push Ups
Keep your arms and back in formation; on your knees and cross feet OR no knees and legs straight.

Lunges
Do your lunges as seen in the pictures. Quality over speed; take your time and do them right.

Crunches
Place a rolled towel under the small of your back for better comfort and form. Only go as high as you see in the picture.

Kick Backs
Make sure to choose a sturdy chair, hold and lean forward with a straight back, lift your legs straight as you see in the picture. Lift left leg and then right leg ---> That equals on set, so if the day says to do 12 that is 1 (left and right legs), 2 (left and right legs), 3 (left and right legs) and so on, so 24 total.
Check In Weekly In Our Weight Loss Group
Last month I posted the challenge daily, but I will post this February, I will post weekly and then do a check in the following week (on the 7th, 14th, 21st and March 1st), Please make sure to ADD ME as a friend on Facebook and send me a message to join the group to participate!


Madhu's Results - Skinny Fiber & Weight Loss After Pregnancy

The the following written testimonial and weight loss pictures are from my friend Madhu. She had a special request that I express courier Skinny Fiber because of postal delivery issues in her country. I was really nervous about doing this because the cost was high for her and I could not guarantee that she would get the delivery. Regardless, Madhu believed in Skinny Fiber and me so much that she was determined to try it. How wonderful she did because look at her Skinny Fiber Results!!! She went from struggling with weight loss after pregnancy to tons of inches and weight loss results. If you are struggling with losing the baby weight, then please let her testimonial be inspiration to you!

Skinny Body Max or Skinny Fiber can help with weight loss after pregnancy. Join the 90 Day Challenge and see for yourself!

Skinny Fiber Results Weight Loss After Pregnancy

In her own words:

"Hi Lea, the first pic of mine is after 3 months of my delivery i.e april 2014. I was 80 kg at that time. After one year I come to know about Skinny Fibers through Facebook. I just ordered Skinny Fiber and I was 76 kg when I started the course. I had taken 90 days challenge. September 2015 to till now i am regularly taking Skinny Fiber with lots of water and now I lost approximately 10 kg now I'm 65 kg. So happy and a big thanks to Lea Hunt who send me Skinny Fiber through courier." ~Madhu

 for us in the United States. This is a huge accomplishment because she had been trying to lose weight for a year after having her baby. I am really proud of her because weight loss after pregnancy is hard!!! Skinny Fiber made it easier for her, but she still had to do her part!

Doesn't she look wonderful? Madhu lost 10 kg with Skinny Fiber which equals 22 pounds in the United States.  She feels incredible and is working towards losing a bit more, so please comment below to congratulate Madhu and encourage her on her last few pounds!
Skinny Fiber and Skinny Body Max for Weight Loss After Pregnancy. Having a baby shouldn't be your excuse. Accomplish your weight los goals!

Losing Weight After Pregnancy w/ Skinny Fiber or Skinny Body Max & HiBurn8 Nighttime Weight Loss Formula

Weight loss after pregnancy is a struggle for most women. I had this problem after each of my children were born; especially after my 3rd child despite breastfeeding and trying to eat healthy. It was really frustrating ... If you are struggling to lose your baby fat, take a minute to learn more about our 90 Day Weight Loss Challenge and products:

Skinny Fiber (original formula):
http://www.skinnyfiberweightlosssupport.com/p/what-is-skinny-fiber.html

Skinny Body Max (enhanced formula with prebiotic, probiotics, etc):
http://www.skinnyfiberweightlosssupport.com/2015/11/skinny-body-max-new-weight-loss-product.html

Here are details on the 90 Day Challenge and where you can register:
http://www.skinnyfiberweightlosssupport.com/p/90-day-weight-loss-challenge.html

Please do not hesitate to CONTACT ME if you have any questions.

You can also check out some throwback and current testimonials on my Facebook page at:
https://www.facebook.com/media/set/?set=a.510399172445648.1073741864.214970395321862&type=3