Category Archives: Uncategorized

9 Things you can say if you are Skinny

“My wedding ring fits just right.”
“I love running around the playground with my kids.”
“People are always telling me how good my skin looks.”
“I’m skinny.”
“I can wear whatever I’d like.”
“I never feel guilty from the foods I eat.”
“I’ll be alive to see my grandkids graduate.”
“I like sex again.”
“I feel like I can do anything now!”

Sloppy Joes

1 lb. hamburger
1 medium onion, diced
1 green pepper, diced
1 8-oz. can tomato sauce
2 cloves of garlic
Cayenne to taste
8 Boston lettuce leaves for serving

Add broth to a deep skillet and sauté onions and garlic until translucent, then add beef and brown. Add the rest the ingredients except lettuce and simmer for an hour. Serve ¼ of sloppy joes on 2 Boston lettuce leaves. Makes 4 servings.

1 serving = 1 protein and 1 vegetable

From The Skinny Coach Solution Recipe book
You can get your own here

Why Moderation is Not Good

The harder you work for something, the greater you’ll feel when you achieve it. – Unknown

We have heard a million times, moderation is key. Baloney! If we could moderate, 66% of the nation wouldn’t be fat. The food industry has designed the foods we eat to make it impossible to moderate. Processed foods react with opiate receptors in the brain, mimicking the effects of opiate drugs like heroin and morphine. You can’t moderate sugar and flour any more than you can moderate a heroin addiction.

Not to mention, moderation ignores the serious damage those foods do to your body. High blood pressure, obesity, high blood sugar, damage to the lining of your gut, build-up of toxins in your body – this happens with just a little bit a day.

In addition, it’s easier to make 100% commitment versus 98% commitment because until you decide with 100%, it’s actually not decided.

Chicken Mexicano Recipe

Whole chicken, quartered
1 T. cumin
2 T. chili powder
1 T. salt
1 T. pepper
1 C. salsa or blended Pico de Gallo
1/2 C. cooked rice
1/2 C. cooked beans
1-1/2 C. salad

Combine all spices in a small bowl. Sprinkle seasonings on top of chicken then spread 3/4 C. salsa evenly over the chicken. Bake at 350 degrees F for 1 hour and 15 minutes. Measure 4 oz. of chicken and serve with rice, beans, salad and 1/4 C. salsa or Pico de Gallo.

From The Skinny Coach Solution Recipe book
You can get your own here

Nicole’s Testimony

“I just had my two-month weigh-in and I am down ANOTHER 8 pounds and 17 inches! That makes 17 pounds lost in all, and over 31 inches off of my body! I feel incredible! This past week I had several people comment on how “trim” I am looking. This gives me such motivation and strength! I told Tiffany the other day I have finally been able to stop thinking so much about myself (how big I feel, how I have no self-control, how my clothes don’t fit, how I can’t seem to keep a promise to myself etc…) and have begun using that wasted time to serve others and to enjoy my life! I am now three pounds away from the lowest weight I can remember being since I was 10 years old! Wow!!! Thank you, Tiffany for encouraging me to not wait and get started right away! This is one of the best decisions I have ever made!”

-Nicole

Bloating and Weight Gain

Don’t make excuses; make improvements. – Tyra Banks

Bloating and weight gain are very common in midlife, but they do not have to be. There are solutions to help you.

It can be challenging to beat the bloat and lose weight during this time of our lives. What we did in our 20s and 30s is not going to work in our 40s, 50s, and beyond. Our bodies are changing, so we need to change our approach to weight loss.

Here are a few good tips:

  1. Remove flour and processed sugar from your diet.
  2. Drink at least 8 cups of water per day
  3. Move your body for a minimum of 30 minutes per day
  4. Add in weight training, if possible
  5. Improve sleep habits by practicing a bedtime routine each night
  6. Practice deep breathing exercises each day. Deep breathing exercises have been shown to help with bloating, gas, overall digestion and even reduce anxiety.
  7. Peppermint Tea or Ginger Tea can help with bloating.
  8. Making your health a priority and not making excuses as to why you can’t do it. This is the most important tip because, if you do not do this, then you can’t get all the other tips done.

Diet or Lifestyle Change?

If you’re tired of starting over, stop giving up. – Unknown

Below are things you may have experienced while on a ‘traditional’ diet:

  • Weight is typically lost quickly in a set period of time
  • Foods are categorized as “good” or “bad”
  • Entire food groups are left out (i.e., dairy, carbs, etc.)
  • Calorie consumption is greatly restricted
  • Progress is dependent on a number on the scale
  • “Calories in; Calories out”
  • Once the diet ends, the weight comes back on…and then some

Here are some things you will experience with a lifestyle change:

  • Eating healthy, nutritious and whole foods, knowing they will nourish and sustain you
  • Slower, more permanent weight loss because it’s done at a healthy pace
  • Second nature (actions of restriction vs. feelings of restriction)
  • Less likely to experience extreme hunger, food deprivation, and mental stress
  • Measuring your progress beyond what the scale says
  • Something that you can stick with for the long haul

Remember…
This is not a short-term diet.
It’s a long-term lifestyle change.

Freedom feels so good!

Freedom from the control food has over you. Freedom from medications you may be on due to excess weight you’re carrying around. Freedom from feeling tired all the time. Freedom from having to worry about what you’re going to eat. Freedom from feeling sick after eating too much.

Freedom! Freedom! Freedom! Oh, how good it feels!

Emily’s testimony after 28 days

“I am grateful. I am grateful to have met you and to have the opportunity to learn from you. The combination of the actual diet + the coaching, the knowing you are there to ask questions, say the shit I don’t want to say to anyone else, has really made a difference.

I have found that food has been a comfort to me. It was a crutch. When I am worried, tired, stressed, or bored, food has been my companion, the soother. I also have found that I was lying to myself – especially in the last 4 years when I have gained the most weight. I said I ate healthy, but I never acknowledged the “bites” throughout the day that packed on the pounds. It’s shocking really.

With this diet, I get to eat nourishing, healthy foods – foods that I remember eating when I was the thinnest in my life in my twenties – and I am always fulfilled. I am rarely hungry. I get to have carbs! I haven’t had carbs in like 4 years! I LOVE potatoes and barley and brown rice, what a treat! I also love fruit, so this has been a revelation.

When I started the diet, I remember telling you, my back constantly hurts, my thinking is cloudy, I am emotional, I am desperate and I am deeply ashamed of my body size. I remember crying on the phone to you in fear and shame that I could not figure out how to lose weight. My clothes were so tight, I struggled to find outfits that made me feel like I wanted to look, and I hated taking pictures of my body, I remember looking at my face on video conference meetings thinking YOUR CHEEKS ARE SO FAT.

28 days in, I have felt more confident in and out of my clothes than I have in a YEAR. I have felt totally relaxed and confident about my diet plan and my trajectory (except on day 28 “weigh-in” morning when I couldn’t sleep of nerves). I am building a vision of myself thin and confident and relaxed in my own skin, wearing beautiful clothes that show off my slim figure. I am spending time thinking – “do I want to be as thin as her?” or “no, she’s too thin, I wouldn’t want to be that thin!” because now being thin is truly an option for me, and it will be for LIFE. I feel like I am at peace.

My mental clarity for all of the first 28 days was unbelievable. Like a super computer. I can see things quickly, make decisions quickly. I wake up with energy and my BODY DOES NOT HURT. OH! Inflammation has been a big thing for me in 2020 – I felt like my legs and feet were always swollen. NOT ANYMORE. I can see every vein in my feet and I can see muscle definition in my shins and calves. My face on video conferences is looking thinner, and the double chin that was starting is fading away.

When I was freaking about my weigh in day, you told me, if you don’t lose a pound, will it still be worth it, and my answer is YES. I look at the list of things I just wrote about – and not one of those comments referred to the fact that I lost 11.75 inches and 8 lbs. The peace of mind, the health benefits and the confidence are exceptionally strong reasons to do this diet alone.

Honestly, I cannot imagine NOT choosing to do this for the rest of my life. The sugary foods don’t appeal to me. The flour-based, processed foods don’t appeal to me. I don’t even miss cheese! Shocking.

SO, all this to say that I am grateful, blessed and at peace with this life change. I wish I could hug you to thank you for this experience….and I can’t wait until April/May when I am a PRO at all of this – I will be thin – and an ambassador for your program. I will be fully trained mentally, and none of the bullshit that used to get me rattled will rattle me again (as it relates to food).

Food will know its place in my life, and I will know my place as it relates to discipline around food.

One last thing that has really stuck with me…esp when people say “I don’t know how you can give up sugar or flour!” My body simply doesn’t metabolize sugar and flour the way that other bodies do. It’s just a genetic fact. Nothing to spend time worrying about – it just is. With that knowledge, I can move on.

Thank you finally to me. For not settling for a body I am completely unhappy in. For investing your hard-earned money in a program that will create the HEALTH & STRENGTH you seek for the rest of your life. For doing the work, the measuring the planning, the cooking, all the things that are “extra” now but will feel like routine in a few months. YOU DESERVE TO BE CONFIDENT AND JOYFUL AND HAPPY in your body.

You will never look back. This is the way forward.”

All my love,
Emily