Menu Planning – How Important is it?

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“I’m thankful for my struggle because without it I wouldn’t have stumbled across my strength.” – Alex Elle

Menu planning is everything. You might not want to make a food plan, but it is very important that you do it anyway.

Why?

When you don’t have a food plan and you want to lose weight, you REQUIRE yourself to use willpower.

The best way to make a healthy choice when you’ve had a bad day is with a menu plan. You’ve made a decision ahead of time to have your own best interest in mind.

Without a solid menu plan made ahead of time, you will have to FORCE yourself into doing what it takes to lose weight. And, you RISK taking the easy way out without a menu plan!

On those days everything seems to be going crazy, you’ll be so thankful you know what you are going to… (continue reading)

Fat, Forgetful, Fatigued – FED UP?

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Nothing has more of an impact on your health, mood and brain function than what you put in your mouth. But what is the major culprit for your depression, memory lapses, exhausted afternoons and inability to lose weight? Sugar, of course, and refined foods.

Let me explain why.

Refined foods cause a increase in blood-glucose levels. In response, the body releases insulin, a hormone produced by the pancreas. Insulin signals the body to allow blood sugar to get into our cells and use it as fuel. If you eat refined foods, the body overreacts and produces too much insulin (remember we have not evolved to handle or eat refined foods, thus the health and condition of our bodies.) The overproduction of insulin drives our blood sugar too low and that causes memory problems, makes you feel like you are dragging and can cause headaches. Of course your body reacts to… (continue reading)

Junk Food Rehab

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Ernest Noble at UCLA has linked a dopamine receptor that is linked to alcohol, cocaine and nicotine addiction to refined carbohydrates as well. When I was 100 pounds overweight trying every possible diet and failing, I wish I had know that any diet that included refined carbs was guaranteed to fail me and keep me fat. It is like an alcoholic drinking occasionally –     PLEASE! It is well-known that abstinence is the only solution for addiction and guess what – food addiction is no different.

Most are still convinced that fat people lack willpower or that talking about food addiction is removing responsibility. It is not the case. Yes, once we know the solution we have to take responsibility and abstain from the drug of choice. But until recently, this was not an option because the information was not out there, and frankly it still isn’t. There are not… (continue reading)

Skinny saves (you money!)

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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… (continue reading)

Becky’s Testimony

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“Last weekend I had a yard sale and got rid of several sizes of clothing (and made a little money)–and now I’ve got a cleaned out closet and some new, skinny clothes!  The compliments just keep coming, and I feel so good.  Now when someone asks me if I miss such-and-such a food, I say, “Yes, but not as much as I like being skinny!”

Especially nice are the compliments from my often critical in-laws, who just can’t stop talking about how great I look.  My mother-in-law says that I’m prettier now than I was when I got married, and my father-in-law says I’m looking like a young woman.

I love success!  Thank you, Tiffany!”

-Becky

HELP – I am having a craving for a Snickers

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Listen, a desire is just a feeling. It will pass whether you act on it or not. As I have said a million times – NO MATTER WHAT – you are not giving into that urge. PERIOD. Maybe you will be a little uncomfortable…so what? It is also uncomfortable to overeat. It is also uncomfortable to unbutton your pants because they are too tight. It is uncomfortable to have heartburn from overeating. Craving a cookie, candy, ice cream, etc. is just a feeling and it will pass. Once you accept that it is ok to be uncomfortable, then we can move on to how to spend the time until that urge/craving/desire passes.

If you are eating The Skinny Coach way, then you will have enough protein, enough food, and feel content. But if you still have a craving…here are a few tips on how to stop sugar cravings:

-Do 10… (continue reading)

Deborah’s Testimony

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“After going through a divorce and gaining 30 lbs. on top of being 20 lbs. overweight, finding the Skinny Coach was a gift from God.

After talking to Tiffany for 20 minutes, I knew I had to do this. I knew I had to change my eating habits drastically. After starting the diet, I have realized that food doesn’t control me anymore. That I am eating to live and not living to eat. Eating fast food and sweets does not enter my mind. (But I do feel like an alcoholic. That 1 bite would send me over the edge. I take one day at a time.). I know what I am going to eat and how much. I know I will not order a diet coke or buy them at the market. I know I can go out on a date or to dinner with friends and be okay with… (continue reading)

Am I a Sugar Addict or Not?

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Who hasn’t had a binge-eating episode? If you have not, then just shut down this email and go away because I hate you. Hehe.

Pretty much everyone has had a binge, but when it is due to addiction or to deal with some type of trauma, we have to start talking about ways to control it.

We have urges, and whether you want to admit it or not, you do have control over your eating urges. When you are in the food addiction circles on Facebook, it is very easy to fall into the ‘victim’ mentality. “I can’t control myself” or “I am addicted; it is out of my control” – NONSENSE. Of course you have control. It might be hard because you might be physiologically addicted to the substance, but, nevertheless, YOU are putting it in your mouth.

What you have control over is setting yourself up in a… (continue reading)

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… (continue reading)

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,… (continue reading)

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… (continue reading)