5 Foods That Help Control Hunger, Cravings & Support Weight Loss

Weight loss comes with challenges that are so hard to beat. Hunger and Cravings are two of the most frustrating ... You know how it is! Those moments of weakness where it feels impossible to avoid indulgent treats. For example, eating on the road, candy on your coworker's desk, dessert cravings after meals, etc. Temptations are constant, therefore it's important to learn how to deal with them because bad food choices cause more cravings and hunger. Giving into temptations also causes regret in our hearts which leads to feelings of failure that make people quit trying to lose weight. šŸ’œ I DON'T WANT THAT TO BE YOU! šŸ’œ  So, if hunger and cravings are your weakness, you can learn how to apply changes that help you lose weight naturally and not gain it back again!  Like swapping out some "bad foods" choices (white rice, noodles, croutons, chips, sugar) with the following 5 foods that help control hunger, cravings and support weight loss.

5 Foods That Beat Hunger and Cravings -> If You Let Them!

Quinoa helps control hunger and cravings to binge eat. Quinoa is high in protein and fiber.
Quinoa is an ancient "grain" that has made a modern comeback because of its high nutritional value. It is cooked and eaten just like rice, but is packed with fiber and protein that helps beat hunger, Plus, it is not nearly as refined as other options like rice, noodles and grits. Quinoa is a seed that releases energy slowly into your body. This means it helps your body avoid the sudden fluctuations in blood sugars that can lead to cravings for chocolate and other diet busting snacks!

Nuts get a bad rap for being high in fat and calories, but they have very useful calories from beneficial omega-3 fatty acids. These nut fats help promote healthy circulation and improved brain function. They are also stuffed with fiber and antioxidants which promote smooth digestion and stable blood sugar levels. The greatest thing about nuts is that they're so full of nutrients that just a few will go a long way. For example, 1/4 cup or a small handful of nut with low fat yogurt will provide a steady release of energy throughout the morning. Raw nuts are better for health.

Berries are AMAZING for sugar cravings. They are a welcoming combo of sweetness and fiber to help beat hunger. In addition to these wonderful qualities, berries are loaded with nutrients and are low in natural sugar. The form of sugar in berries - fructose - is harder for the body to break down than the highly refined glucose found in sugary snacks. This helps keep blood sugars stable while helping you avoid sudden hunger pangs. The work involved in digesting berries means less calories are converted into those troublesome fats that are usually stored around your body.

Beans are not just for vegans and vegetarians; they are a dieter's best friend for weight loss. They're tasty, versatile, filling, rich in fiber and vitamins. It doesn't matter whether you choose white or red beans, organic dried or bpa free canned, consider swapping out meat for beans in recipes for an added touch to meals (some people do this every other day for health). Beans help beat hunger and support weight loss without sacrificing any taste. They are high in carbs, so you can use them to balance out your energy needs' especially if power training.

Seeds such as sesame, sunflower or pumpkin make a healthy and tasty snack. They regulate blood sugar levels efficiently as well as aid in healthy digestion and circulation. In addition to snacking, many like hemp, sunflower and sesame seeds can be added to salads to provide flavor and texture. Seed make salad dish feel much more satisfying even without meat. You can also add them to morning meals. Chia or flax seed in smoothies are delicious. Sunflower or hemp seeds give yogurt that little extra substance when you don't have berries; makes it a filling meal.

How To Eat These 5 Foods To Support Weight Loss

These 5 foods are just a few healthy choices in addition to vegetables and lean proteins. The quinoa and beans are higher in carbs. The nuts and seeds have more fats and the berries compensate for sugar; all have fiber to help keep you full. The KEY is to watch your servings when adding any one or two of these 5 foods at meals and in consideration of what else you are serving, so you are not adding too many calories. In other words, EAT BALANCED.

Quinoa Serving Size: 

1/2 cup = 111 calories in quinoa.

Nut Serving Size: 

a handful or 1/4 cup is the average for nuts, but some like brazil nuts and coconut have more fat and calories. It is suggested to eat macadamia nuts and pecans in moderations because they are the highest in fat and lowest in protein, but nutritionally valuable for other reasons.

Popular Berry Serving Size: 

1/2 cup to 1 cup depending on the berry.

Bean Serving Size Averages:

1/4 cup to 1/2 cup is the average serving for beans

Seeds Serving Size Examples:

Sesame Seeds = 1/4 cup serving
Sunflower Seeds = 1/4 cup serving
Ground Flaxseed = 1 to 2 Tablespoons
Chia Seeds = 1 Tablespoon
Hemp Seeds = 1 Tablespoon

Examples of how to eat these 5 food:

- 1/2 cup yogurt with berries and finely chopped nuts
- cold quinoa, chia seeds, berries and almond milk
- adding garbanzo / chickpeas or other type of beans to salad
- 1/2 cup quinoa topped with vegetables sauteed in olive oil
- turn garbanzo beans into hummus and eat with veggie sticks

Take Skinny Fiber / Skinny Body Max While Learning How To Eat Better and Creating A Healthier Life!

You're probably wondering why I am sharing this information when Skinny Fiber and Skinny Body Max help with hunger. Here is the reason why ... 

Although you might feel desperate to lose weight and it is true that you can take our weight loss products for years while not changing a thing, YOUR HEALTH IS STILL IMPORTANT.

It is better to work on establishing healthy life changes while taking Skinny Fiber or Skinny Body Max, than to harbor the same old bad habits that made you overweight.

Plus, losing weight is never going to be completely straightforward because everyone's need are different. However, by improving the quality of our lifestyle while taking these products, and doing other healthy things like eating better quality food, drinking water, exercising and sleeping well ...

You can have even better control of the hunger and cravings that made you cheat and fail at weight loss in the past. You can actually lose weight and keep it off for good!!!

Hope you found this article helpful. lease make sure to comment below or email to let me know. SUBSCRIBE here if you haven't already and LIKE our Facebook page, so you can get more Skinny Fiber Weight Loss Support! 

Your Friend,


Top 8 Reasons Why You're Not Losing Weight - Some Not Your Fault

Why can't I lose weight? Here are the Top 8 Reasons Why You're Not Losing Weight

The science of weight loss is supposed to be easy. Calories In (what you eat) vs Calories Burned (activity) is what works for most of us, as long as we stay committed. Lack of commitment is one of the major reasons why so many people struggle to lose weight regardless of eating plan and exercise routine. They don't stick with the time and effort needed because they want instant results and fast weight loss. IF THIS IS YOU ... jump back on the bandwagon and keep trying to lose weight. Slow and steady is not failure; health experts confirm that just 1 to 2 pounds a week is the goal.

On the other hand, if you've been failing to lose weight consistently or failing to lose weight at all, it feels like there's no reason to go on. You may have even experienced weight gain as your body adjusts or because of yo yo dieting. If this is you, here are the top 8 reasons why you're not losing weight (split into 2 categories) and suggestions for the problems.

Lack Of Healthy Lifestyle Changes

You might be tired of hearing these first 3 tips, but they REALLY are major reasons why you are not losing weight and won't keep the weight off long term.

#1 - Packaged Foods / Fast Foods / Chemical Foods

If you buy foods that say "low fat", "healthy", "made with real fruit", "all natural", "multigrain", "sugar free", "no sugar added", and so on, it is very likely that you are being tricked by the manufacturers because they replace what is supposedly removed with other unhealthy ingredients to balance the flavor and make us more addicted to the "bad foods". Sometimes you have to watch the "organic" labels to make sure the non-GMO and USDA Organic labels are there, too. The goal is to eat real whole foods that include fresh vegetables and fruits, lean meats and seafood, sprouted whole grains and nuts, as well as low sugar dairy products like yogurt and cheese.

#2 - Sugary Drinks

Many people count the calories in food, but forget to include calories from drinks. One small glass of juice or can of cola can contain as many calories as a packet of crisps, chips or small chocolate bar. Sugary drinks have been linked to obesity and other health problems, making them a self sabotaging choice for most people, particularly when trying to lose weight. Drinking more water, green tea and occasional black coffee can help. You can add stevia to tea and coffee for sweetness instead of sugar. A lot of people ask if they can add flavor drops to their water or drink crystal light because they hate to drink water. Again, drinking calories, as well as chemical foods, have their disadvantages to weight loss and health. It is better to drink lemon water or other infused water recipes. The rule of thumb with healthy lifestyle changes and weight loss is to avoid foods that come packaged and with added chemicals.

#3 - Self Control = Self Love

As mentioned above, it takes time and effort to lose weight. The commitment must be there in order to accomplish your weight loss goals. If you are not losing weight because of inconsistency and lack of self control, then maybe you should start with looking in the mirror and equating it with SELF LOVE. Examples of sticking to what you need to do to lose weight and need to make healthy lifestyle changes include Meal Planning, Portion Control / Calorie Counting, Exercise Schedule, Sleep Schedule, Stress Control and Personal Time for reflection, hygiene, doctor, dentist, not smoking, personal care ... Taking the time to care about yourself in all areas of life is part of the self control you need. This is self love and as long as you stick with it you can accomplish long term weight loss goals and live a genuinely healthy lifestyle.

Reasons That Are Not Your Fault ...

There are several reasons why you're struggling with weight loss and they may not all be your fault, though some are correctable.

#4 - Medical Conditions

Some medical conditions can make it difficult to lose weight and, in some cases, even cause weight gain. Hormone imbalances, hypothyroidism (underactive thyroid) and PCOS (polycystic ovary syndrome) are among the most common health problems leading to weight gain.

#5 - Medication

Medication is another common reason for difficulties when losing weight. Contraceptive pills, insulin, corticosteroids and several other medications can cause weight gain and fluid retention. Switching to a different treatment or making a few lifestyle modifications can help in most cases.

#6 - Weight Loss Plateau

Dieters often hit a plateau after the initial weight loss. This plateau is usually triggered when the body becomes used to a lower calorie intake and responds by conserving fat stores. To push through the plateau, try varying your calorie intake every day. If you are restricting the amount of food you eat, it's important to have a break and eat normal portions at least once a week. Come add me as a friend @ http://www.facebook.com/flwahm and then send me a message to join our group for support and tips on how to get through a weight loss plateau.

#7 - Insomnia and Poor Sleep

Studies have shown that lack of sleep, poor quality sleep and tension can all make it more difficult to lose weight. Learning to relax and getting a good night's sleep can make a big difference to weight loss efforts. Meditation, mindfulness, visualization and relaxation exercises can all aid restful sleep. If you need a little more help, HiBurn8 is loaded with vitamins, minerals, weight loss ingredients and helps with sleep.

#8 - Muscle Building

When starting a new exercise routine for weight loss, many people concentrate on cardio workouts like walking, running, elliptical and aerobics - which is AWESOME - but, developing new muscle tissue is just as important, if not more, even if you may notice an initial increase in weight. The weight gain is only temporary and the extra muscle will help to burn fat more effectively. The goal is to build muscle and burn fat; both, not one or the other. You can find videos for weight training at your level or you can join a gym and use the circuit machines to build muscle, as well as enjoy classes and utilize the cardio exercise machines.

HiBurn8 with Skinny Fiber or Skinny Body Max can really help if you're not losing weight!

Not Losing Weight & Need Help?

Weight loss can stall for a variety of reasons and most people experience a temporary plateau after a few weeks of steady weight loss. If you are unable to lose weight, despite eating a healthy diet and taking regular exercise, ask your doctor for advice.

Print the labels for these 3 natural weight loss products for when you have your appointment. If your doctor agrees, you can take Skinny Fiber or Skinny Body Max for appetite control and other benefits during the day, and the HiBurn8 at night time for 24/7 weight management while you are creating new healthy habits that can help you result in long term weight loss. You can mix and match your perfect pack when you join our 90 Day Challenge - You also get free tracking, fitness and weight loss tips, as well as support as you request it from me :)

Hope this post has helped you gain perspective on whether you have roadblocks to clear so that you can start losing weight and feeling your best again. Please let me know what you think in the comments section below!

Your Friend,


Free Skinny Fiber, Skinny Body Max, HiBurn8 - Sizzling Summer Deal

New and Existing Customers can get free Skinny Fiber, Skinny Body Max or HiBurn8. Ordermore than one bottle by May 30, 2016 and get a free bottle!
ATTN: The company has just launched a promo that is available to EVERYONE (new or existing / customers or distributors) until May 30, 2016.


Sizzling Summer Special - How It Works!!!

As if losing weight and looking awesome were not exciting enough, the company I represent wants to make your decision to try our LIFE CHANGING PRODUCTS even EASIER and REWARDING, so that you have a little extra working for your summer slim down goals.

That's why when you purchase our Buy 2 Get 1 Free or Buy 3 Get 3 Free packs of any combination of products before May 30, 2016, the company is going to send you a FREE bottle of YOUR CHOICE of ANY of our internationally recognized products as a gift to you.

FYI - This is an AWESOME way to try our new HiBurn8 Night Time Weight Management product for free with your regular order of Skinny Fiber or Skinny Body Max.

So, if you were planning to get started as a distributor or thinking about buying Skinny Fiber, Skinny Body Max or HiBurn8, don't wait too long because this Sizzling Summer Deal is just for the next 3 days!!! Ending 5/28 at 11:59PM PST.

You can learn more about our products here,
but use the links below on this post to order:

Weight Loss Products  |  Skin Care Products


How To Order & Get This Special Gift

New and Never Ordered before?

Use this link to join as a new customer:
NEW Customers / Distributors - CLICK HERE
(NOTE: Make sure to click the Customer or Distributor tab on the Order page)


Already a Customers (ordered in the PAST 3 MONTHS),

Customers should use this link to login to your account and click the Order Product link at the bottom of the menu on the left hand side of the page:
Current/ Existing Customers - CLICK HERE
(Use the Sign-In Help link if you need your user name and password)


Already a Distributor?

Please use the MEMBER LOGIN section and click the ORDER button in your account:
Current/ Existing Distributor - CLICK HERE
(Use the Sign-In Help link if you need your user name and password)


Have Questions / Need Some Help? Call or Email Me!

I know this is kind of confusing, so please do not hesitate to add me as a friend  and send me a message on Facebook or Email Me with any questions. We can even set up a phone call if you need help ordering!

5 Long Term Health Risks Of Not Getting Enough Sleep

Understand the five long term health risks of not getting enough sleep and how you can take steps to change this sleep disease epidemic!

We understand by now that getting enough sleep is essential to our overall health. How could we not? There has been a steady stream of media warnings on improving sleep to decrease risk for obesity, diseases and death; especially for our children. Many factors are hurting their potential of becoming better educated, functionable, happy, healthy adults including chronic lack of sleep. Unfortunately, the sleep recommendations for children and adults are very much affected by the demands of modern culture and technology. The average family now has two working parents that struggle to fit everything into days that start way too early and nights left with so much to do. Yet, professionals advise that by leading structured healthy lifestyles, we can do it all. This includes getting enough sleep to provides the benefits of less stress, greater focus and more energy instead of suffering from chronic lack of sleep that has very serious long term health risks:

5 Long Term Health Risks of Not Getting Enough Sleep (Children & Adults)


Starting the day tired and groggy means you are less likely to make the best decisions about your health. When you feel exhausted, it is easier to order a pizza or put a frozen dinner in the microwave than it is to take the time and effort to create a healthy and balanced meal. Likewise, feeling tired means you are less likely to hit the gym or go on your morning run. It should be no surprise then that lack of sleep has been linked to higher rates of obesity.


Until the fountain of youth is discovered, adequate sleep will remain one of our best ways of staving off some of the worst effects of aging. Sleep is rejuvenating; it reduces stress and keeps us healthy, which is likely why a lack of sleep has been linked to advanced aging. Not getting enough sleep, for example, can lead to faster skin aging and even permanent damage to brain cells.

Heart Disease and Stroke

One of the most obvious short-term effects of sleep loss is stress. Simply put, when we don't get enough sleep, we are more likely to go through our day feeling "on edge." Stress is not just an unpleasant feeling, it also leads to some serious long-term health risks, namely heart disease and stroke. Getting an extra hour of sleep each night won't just calm your nerves, it will also reduce your risk of suffering from a heart attack or stroke later in life.


Because sleep loss has such serious health risks, it should come as no surprise that people who don't get enough sleep are more likely to suffer a health problem that leads to a long-term disability. Most immediately, lack of sleep means you are more likely to make mistakes and, if you're performing a dangerous task that requires your complete attention (such as operating a motor vehicle), then a single mistake could be dire. Alternatively, diseases associated with sleep loss, including strokes and cancer, could lead to a lifelong disability that makes it difficult to earn a living or maintain a decent quality of life.


If the above reasons aren't enough motivation for getting enough sleep, perhaps the fact that sleep loss has been linked to premature death will be. Especially in men, lack of sleep has been linked to a shorter lifespan. Most of us want to be around long enough to see our children grow up, reach retirement, and take part in all of life's moments, both big and small. Just an extra hour of sleep per night may be what ultimately adds years to your life.

What About Quality of Sleep?

We need a certain amount of sleep each night and this should be easy for most of us, right?

NO! It is actually getting harder to avoid the long term health risks of not getting enough sleep:

The solution is not as simple as it used to be; fixing a vitamin / mineral deficiency, exercise or getting a new mattress. There are many different factors contributing to why chronic lack of sleep is an issue at particular ages and this is not as easily defined by the very same sleep experts sharing information that is supposed to help.

For example:

Sometimes, our biological clocks don't work with the expectations of the fast paced 9 to 5 lifestyle and heavily technical world: This is especially true starting as pre-teens and teenagers:

Another contributing factor is how we all adapt to changes in our specific cultures:

"Despite ample evidence of the associations between lifestyle health behaviors and sleep quality, a comprehensive understanding of the causal relationships may be difficult to achieve. Lifestyle, technology and health behaviors including sleep are all intertwined and strongly embedded in the cultural and social environment." *

- 50-70 million US adults have sleep or wakefulness disorder.

This means that you are included in broken sleep even if your problem is just because your significant other keeps you up with snoring.

Suffering From Sleep Deprivation / Insomnia / Broken Sleep / Anxiety / Obesity?

I could go on and on with sources about how food, technology, sexual function and more are contributing to this sleep disease epidemic, but the fact at matter is that you understand that you (or your loved one) is not alone, as well as what the 5 long term health risks of not getting enough sleep are AND how it is up to you to get help to change this chronic sleep deprivation problem in your life.

If you would like to discuss more, please feel free to comment below or you can ADD ME as a friend on Facebook and then message me to join our weight loss support group. You can also check out the product details of our HiBurn8 Night Time Formula to see if this is an option for you.

Thanks so much for following and reading along! Please never hesitate to let me know if there is anything that I can research and write about specifically to help in your weight loss journey!

Blessings To You,


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
Large frying pan
Sturdy cooking spoon


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.


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." *


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

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 Ī¼g
Vitamin C (44%) 36.6 mg
Vitamin K (72%) 76 Ī¼g
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 Āµg

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,

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

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

Sausage JalapeƱo Poppers Recipe - Low Carb or Low Fat

Low Carb JalapeƱo Poppers Recipe, Low Fat JalapeƱo Poppers Recipe

I love jalapeƱo 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 JalapeƱo 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 JalapeƱo Poppers:

8 to 10 large jalapeƱos
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 JalapeƱo Poppers:

8 to 10 large jalapeƱos
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 jalapeƱos, 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 jalapeƱo 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 jalapeƱos 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,

How To Eat 250 to 500 Calories Less A Day Without Feeling Hungry

How to eat 250 to 500 calories less a day so that you can lose weight with Skinny Body Max and Skinny Fiber!

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 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.

* How To Lose 30 Pounds In Less Than 6 Months

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 or 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,


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