Category Archives: Dieting

Skinny saves (you money!)

I help women lose weight and take control of what they put in their mouths. After a potential client has poured her heart out to me, cried, laughed and told me that she is ready to get skinny and that Skinny Coach is perfect for her, sometimes the next thing she says is “I can’t afford it.” Money is on everyone’s mind these days. Nevermind that McDonald’s stock went up 10% this quarter (they are “lovin’ it!”)

Economic hard times push people to eat cheaper food and what could be cheaper than the fast food dollar menus. Hard times also produce stress and stress leads people to self-medicate. The drugs of choice for many, when self-medicating, are sugar, fat and refined foods. But make no mistake about it, your health is your most important asset and being overweight taxes your health and life in so many ways; naming ALL of the costs of being overweight would make this a novel – not a blog entry. But some of the costliest, and most obvious side effects of being overweight include: overweight people are more likely to have diabetes, high blood pressure, high cholesterol, heart disease and stroke.

Being overweight not only burdens your health, it is a burden on your purse. What are some of the costs of being fat? Well, aside from the fact that eating more costs more, there are many other costs associated with being fat. If you are overweight you are less likely to get hired and once hired you will get paid less. In fact, fat people tend to make less money and accumulate less wealth in their shorter lifetimes than their skinny counterparts. It chips away at your earning power and efficiency – and happiness. There’s some research that suggests that overweight people are even less likely to be married and stay married.

I found this at:
http://www.freemoneyfinance.com/2007/04/lose_weight_and.html
Here’s how they add up the savings:

* Latte factor: $783
* Life insurance: $275
* Health insurance: $680
* Health-care costs: $151
* Employer incentives: $600

If you took these savings each year and invested them at 8%, in 20 years, you’d have almost $114,000. Do it for 30 years and it’s $282,000. 40 years gets you $645,000. This makes getting skinny pocket change. Can you really afford not to take care of your health and body? I say start saving money… it is your body and you deserve skinny.

I would really appreciate your comments below. Ask me any diet related question or let me know what you would like to know more about.

If you read this article and could forward it to a friend you could really help them out.
Most importantly, if you are struggling and need help all you have to do is email me at tiffany@skinnycoach.com and I’ll set up a complementary session with you to pinpoint your triggers and help you with ways to deal with them. You don’t have to struggle with your weight and health. I can help you.

 Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

Please add me to your Facebook friends and I will send you the list of the 100 names of sugar and 1 tip to lose that belly fat. www.facebook.com/skinnycoach.

3 best Skinny Girl recipes!

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Chicken “Enchiladas”

3 oz. chicken breast, butterflied and sliced into 2 thin slices (you can ask your butcher to do this)
1/4 C. cottage cheese
1/2 C. each: whole Ortega chilies and spinach
Pinch each: garlic powder, salt and cumin
1/2 – 1 C. red or green enchilada sauce (Las Palmas or other sugar-free brand)
1 green onion, sliced thin
Non-stick cooking spray
1/2 C. Spanish rice
1/2 C. beans
1 C. salad

Preheat oven to 350 degrees F. Strain cottage cheese through a paper towel or coffee filter. Lay chicken slices out flat and pat dry. Mix cottage cheese with seasonings and spoon equal amounts onto each piece of chicken in a line. Cover cheese with chilies and spinach, and then roll chicken up. Place seam side down in a baking dish coated with spray and pour enchilada sauce over the top. Garnish with green onion and bake for 20-25 minutes. Serve with beans, rice and salad.

Skinny Snack

1/2 cup plain Greek yogurt
1/2 cup banana
1/2 cup peaches
Cinnamon

Warm up banana and peaches in microwave. Add warmed up fruit to your yogurt. Top with cinnamon.

Great evening snack!

Cauliflower and Red Clam Sauce

2 x 10 oz. can minced clams, drained
3 cloves garlic, minced
1 medium onion, chopped
1 x 14.5 oz. can whole tomatoes
1 x 8 oz. can tomato sauce
1 x 6 oz. can tomato paste
2 bay leaves
1/2 T. fennel
1/4 T. cayenne
Broth/stock for cooking
A batch of mashed cauliflower

Saute the garlic and onions in a little broth until translucent. Mix the tomatoes, onion mixture, sauce, paste and spices in a blender and simmer for 20 minutes. Add the clams, stir and simmer for about 5 to 6 minutes. Serve over mashed cauliflower.

For more great tasty recipes-check out
www.SkinnyCoach.com/cookbook

Why Low Carb does not work

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Don’t Eat Low Fat

Low-fat diets have officially been dismissed by all research evidence. Healthy fats actually promote weight loss, and some fats are good for the heart; eliminating them from the diet can cause problems.

Low Carb Diets DO NOT WORK

Eating carbohydrates — especially highly processed ones like white bread and white rice — quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in extra calories and gain weight. Limiting carbs in favor of protein and fat is supposed to prevent the insulin surge and make you feel full longer.

To make up for the lack of carbohydrates in the diet, the body mobilizes its own carbohydrate stores from liver and muscle tissue. In the process, the body also mobilizes water, meaning you are losing “water weight.” The result is rapid weight loss, but after a few months, weight loss tends to slow and reverse.

The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and protein, which can be hard on the heart, kidneys, and bones. The lack of carb-rich fruits and vegetables is also no good, because eating these foods tends to lower the risk of stroke, dementia, and certain cancers.

Skinny Coach Diet: Healthy fats, Whole Grain Carbs and lots of Fruit and Veggies

Good fats found in olive oil, coconut oil and meat and fish are good for your brain, hair, skin and will help you lose weight. The carbohydrates in the Skinny Coach Diet come from unrefined, fiber-rich sources like quinoa, rice and beans and it is also rich in fruits and vegetables.

If you are ready for a great, healthy diet to lose weight FAST – fill out theSkinny Coach Quiz.

Food Crisis – What to do when the cravings hit

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The easiest part of any diet is the starting. The planning the food, the coaching, the gearing up; these are the moments that are fun and exciting. But, what about when you’ve been on the diet one or two days and you are hungry (or at least you think you are) and you’re ready to eat something BAD!

Imagine for a moment you’ve been on a healthy eating plan, like the Skinny Coach diet, and you’re feeling great, but you have just had a fight with your husband and suddenly, as if from nowhere you hear a small voice calling to you… “Eat me!!!” It’s the ice cream!!!! What do you do next?

Call your Skinny Coach

First off, what is the darn ice cream doing in the house still? And your husband or children want it is not a good reason! If you’re going to start a diet- REMOVE your temptations.

Remind yourself how happy you are that you’re finally doing something about your weight.

Refer to the journal in which you wrote all of the reasons you want to be thin.

Read, exercise, take a bath- divert your attention to something that will make you feel good, and that you can’t eat while doing

Eat your next meal of snack that is on your plan

Plan your meals for tomorrow

BEST PLAN OF ALL: CALL YOUR SKINNY COACH IMMEDIATELY!

The Skinny Coach plan is based on a foundation that you are likely addicted to sugar and that you have tried doing diets on your own. That in the moment, if you were strong enough to resist you probably wouldn’t be fat, and that you may need someone to help walk you away from the edge. Tiffany Wright PhD, has been successfully coaching people through cravings since she lost 100 lbs. When you join the Skinny Coach Diet you will have access to Tiffany and her coaching anytime day or night- this is where the Doctor and her plan really shine.

To get your first complimentary consultation click here to setup a time to speak with the Skinny Coach.

Do you have Weight Belly?

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When two groups of rats were fed high fat diets but one was wheat free and the other 4.5% wheat, the wheat free rats exhibited weight loss. The weight gain in wheat eating rats has nothing to do with calories but instead gluten proteins that disrupt endocrine and exocrine processes within the body, as well as modulating nuclear gene expression which alters metabolism in the direction of weight gain.

Take flour out and you will lose weight and feel better. The Skinny Coach diet eliminates wheat and sugar and you will immediately feel the results. Take the Skinny Coach quiz to find out if you have “wheat belly.”

5 Skinny Tips for Thanksgiving

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Poor Tiffany

People always look at me in dismay when the issue of Thanksgiving comes up. They feel a deep sense of sadness for “Poor Tiffany, you know she doesn’t get to eat any pumpkin pie for dessert.” Sometimes people who have not known me as long are assured that I must indulge at least once a year for the holidays. I am happy to assure them that yes, I indulged for the holidays for years. Before Skinny Coach I had pumpkin pie, pecan pie, spiced nuts, mixed nuts, chunks of cheese…. I had stuffing and gravy and seconds and thirds, I had rolls and cranberry sauce and hot toddy and egg nog. Yes, I know how to indulge. Yes, I have indulged. Yes, I weighed well over 200 pounds.

Now, I don’t eat, even one bite of pumpkin pie on Thanksgiving day and I am fine. I have had enough pumpkin pie. I have had so much pumpkin pie over the years of my fat life that I can actually remember the taste. I had enough pumpkin pie. Now I have skinny. Now I don’t have to unbutton my pants after Thanksgiving dinner. Now, I can go for a walk while everyone else is comatose in front of the TV. Now, I am not too tired to get up the next day. Now I am not upset about how much I ate or disgusted by my failed attempts to only have one serving. Now, I can wake up the next morning for the big shopping day and slip into my skinny jeans and have a quick Skinny Coach smoothie and go shopping.

Do I feel sorry for myself? No.

Yes, the stuffing and pie all look and smell yummy, but I just don’t eat that anymore and in exchange I get to be skinny. I have had enough pumpkin pie, I am trying skinny now.

Skinny Girl Thanksgiving Dinner
Turkey
Holiday Spiced Brown Rice
Spinach Salad
Roasted Cauliflower

If you would like 5 Skinny Tips for Thanksgiving dinner write me.

What are your behavioral cues or triggers?

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Losing weight is not about a diet or food plan. It certainly is not about an exercise plan. Losing weight is about changing your behavior. You have to design a life where weight loss is automatic. Changing your behavior is very difficult because you have associations, cues and triggers about food that are hard wired through repetition and reward pathways in the brain. If your unconscious eating habits are making you fat, sick and tired it is important to realize that the reason you can’t stay on a healthy eating plan is because you are not conscious of your underlying patterns. Therefore, while there are a number of ways to effectively help people change these patterns you first have to recognize them so then you can “reprogram” your behavior. Environmental triggers are by far the most common type of trigger. Seeing a bag of chips, chocolate chip cookie or the ice cream in the freezer is an obvious environmental cue to eat, eat more, eat too much. Shifting the unconscious choice is as simple as removing the trigger. Of course, first you have to have motivation to change, but assuming that is there – remove the ice cream and you have behavioral design! You have removed the trigger so you don’t eat it. Over time the association to even eat ice cream at home or at all begins to dissipate because you have not rewarded the association – thus you have behavioral change. Systematically identifying, removing and replacing your emotional and behavior association with food is a multi step proposition and usually requires help. I can help – schedule a time to discuss, id and narrow down your emotional eating patterns. There are lots of behavioral cues you have to deal with and I know them all. Let me help

I would really appreciate your comments below. Ask me any diet related question or let me know what you would like to know more about.

Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

Please add me to your Facebook friends and I will send you the list of the 100 names of sugar and 1 tip to lose that belly fat. www.facebook.com/skinnycoach.

I lost 20 pounds! on the Skinny Coach Program

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1. My recent 20lb weight loss over the last month has been great especially when I can see a very real change in how my clothes fit, markedly decreased swelling in my feet and ankles, and much lower blood pressure.

2. My food bill is much less now while cooking at home compared to eating in restaurants and drive-thrus all the time.

3. By avoiding flour and sugar completely, and pre planning my meals I have had no serious cravings, no suffering/deprivation/ white-knuckling.

Take advantage of an hour with Dr. Wright, the Skinny Coach, talking about YOUR weight story and underlying psychological issues. Schedule your appointment here!

Schedule a complementary Get Skinny Strategy Session:
http://skinnycoach.com/schedule

Is your child a dog?

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Don’t reward yourself with food – you are not a dog!

Turns out that when you reward your children with food it can trigger emotional eating when they grow up – DUH!

While most parents try to keep their children from eating bad foods they also often reward good behavior or ease pain with these exact foods and it has been shown concretely from research at both Loughborough and Birmingham universities that children were much more likely to emotionally eat later in their lives if their parents used food as a reward or to ease pain.

If you are an emotional eater can you remember instances in your childhood where your parents rewarded a good grade with a special dessert, or perhaps went for ice cream after a win in sports, how about a lollipop after a penicillin shot at the doctors (remember those?), the dentist even gave us candy after filling a cavity! I can think of many ways in which I was given food to placate or deal with bad AND good events and emotions so according to this research I am not surprised I am addicted to food.

The good news is perhaps we can do better for our children now that we know. Think of other ways to celebrate and comfort your children now before the moment happens so that you are equipped.

Now what about you? Is it too late? No, of course not, you can establish new connections, new patterns and change your relationship with food. Unfortunately, because emotional eating is so rooted and cemented in the neural connections of the brain it is nearly impossible to change on your own because you only have the brain you have – the one that currently makes those connections. ReWiring the brain to make new associations and habits, those of a healthy, skinny person requires someone to teach you these new ways of thinking – just like they were taught when you were young – by your parents – the Skinny Coach can teach you how to be skinny. It takes time, it takes dedication but it is doable, you just need to know how. Start by taking the Sugar Addiction Quiz and schedule a talk with the Skinny Coach and surrender to a little help.

Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

How Rachael Handled the Bake Sale

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I am feeling exceptionally good this morning and feel like writing, a month into maintenance after dropping a cool 51 lbs this year. It is the day after the big AYSO Picnic in the Park event with which I was very involved this year – soccer tournament and kids carnival – long hours in the sun, lots of physical activity, kids running wild, you get the picture.

On this day, day 198 on plan, it was there I found myself pushing my hand-truck of boxes past sponsor booths, games booths and the dreaded FOOD booth, breathing the savory aroma of fresh pizza, subway sandwiches, chips and chilled juice boxes. Not one other bite, I repeated to myself, you’ve eaten all this before and really, where did it get you?

Next up, the catering booths – tacos, bacon wrapped hot dogs, I don’t know what else but again, armed with my mantra, I turned aside, hell-bent on my mission to get to the end of the field with NOT ONE OTHER BITE.

And just as I rounded the last row, I peeked to my right and there I saw it, a booth so crowded it’s 6 foot tables were completely obscured by kids and parents jockeying for position, thrusting their tickets at the volunteers with requests I could barely make out over the noise. Slowly I glanced up at the banner hanging from the easy-up canopy and like a lighthouse beacon calling out to a lost ship I saw it …. BAKE SALE!…BAKE SALE!….BAKE SALE!

Slowly and with great caution I approached the far side of the booth, for I had to pass this way in order to deliver my crates of supplies. Eyes forward, I stole a glance at the plates and platters piled high with… with….well, I won’t torture you longer with my ranting and raving. Suffice it to say, if it went in an oven and had frosting – it was on that table!

BUT, relying on what I learned from my 10 months of training with Tiffany (and the fact that without tickets, you could not buy food and I purposely left all my money in my car so as to make it terribly inconvenience to buy tickets), head held high, teeth gritted against the onslaught of “treats for sale, help raise money to help your kids!” I soldiered onwards, sailing past the Bake Sale booth and down to the field of carnival games and team photos, safe in the knowledge that having passed this way the first time without incident, it would be that much easier for the remainder of the day to continue to do so.

And it was.

By the end of a 13 hour day, having eaten my own packed lunch of 4 oz turkey burger patty, half avocado, cup of carrots and tomatoes and 10 mary gone’s, I can say, with only slight hesitation (as we know, this journey is an ongoing one) I GET IT.

Thanks! Rachael

Obligation

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You have an obligation to be health for your family. Many women put themselves last as part of a family. Their children come first, their husbands come first, sometimes even the dog comes before the woman. If you are a woman like that then I want to say to you, you have an obligation to your children, to your husband and … to your dog (just kidding) to be healthy. Being overweight reduces your lifespan and contributes to mood swings, pain, sickness and depression. However, it does something else, something just as devastating. Being overweight and not able to control your diet causes you to feel helpless and out of control. Feelings like that can permeate your entire life, making you feel like you are not able to do what you want to do, that you are a failure. It is important to remember that the best thing you can do for your family is be happy and live a long time. If you are overweight you have some work to do and I am happy to help you. Take the Sugar Addiction Quiz and sign up for a complementary phone call with me. Lets see if we can do this together.

Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

War, famine – fast food! which is worse?

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203 million people died in the last century from war and oppression – including military and collateral civilian casualties from conflicts, genocide, mass murders, and famines. But the junk food habit kills more. The junk food habit is killing 40% more people than wars, famine, dictators, murderers, and politicians put-together.
God knows it taste great – in fact the manufacture it so that it taste so great you can’t stop… but are you willing to let you life be driven by a drug? Yes, food is a drug, it alters your brain chemistry and provides a high that can not be attained in a natural or normal way. Causing a desire, obviously, to want more because normal life and food is no longer pleasurable enough. Just like any drug, abstinence is the answer because if you could moderate you would have done it by now… You wouldn’t be 40 pounds overweigh, you would not have high cholesterol, you wouldn’t be in XL clothes. This is not what you want yet you can’t stop. Let me help you. Schedule an appointment with me and we can work it out.
Email me or give me a call (310) 633-1333.

I would really appreciate your comments below. Ask me any diet related question or let me know what you would like to know more about.

 Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

Please add me to your Facebook friends and I will send you the list of the 100 names of sugar and 1 tip to lose that belly fat. www.facebook.com/skinnycoach.