News, Recipes & Workouts — sleep

Moms Of Multiples Crave 4-Times More Sugar!

If there's anything moms of multiples know all too well, it's chronic stress. While they are doubly blessed, studies show that moms of multiples experience quadruple the stress, especially during the toddler and teen ages.

This chronic stress affects each mom in a different way, and for lots of moms, it's intense sugar cravings due to hormonal changes and chronic fatigue that stresses our adrenal glands to the point of overload. All of which zaps our energy, sending us running for anything that's sweet. 

The sweet tooth makes things worse because it sends our blood sugar levels soaring and the aftermath of that quick sugar-fix high is an energy crisis crash. This is a viscous cycle and the reason why we become addicted to sugar.

How do you kill a sugar craving rather than giving in to it?

• Drink more water to help flush your system and cut back on caffeine. Switch to herbal teas instead.
• Stop eating the wrong kinds of sugar. Go cold turkey to get the best results. Swap your cookie or sweet treat for a delicious green apple. Green apples have super powers when it comes to satisfying sweet cravings and turning off your hunger hormones.​
• Graze on lean, clean protein throughout the day such as egg whites, 1–2 ounces of turkey breast, or your best bet is a clean low calorie, low sugar, low carbohydrate whey protein shake or Lean Bar. The right protein can make your life easier when things get busy, and it requires no thinking, planning or prep. Lean, clean protein nourishes your body, giving your brain what it's craving while boosting mood and energy. This healthy habit is always the best remedy when it comes to killing sugar cravings.
• Of course, it goes without saying that we need to be as concerned about our rest as much as we worry about our kid's rest. Go to bed at the same time as your kids and you'll wake up feeling refreshed and renewed the next morning so you can enjoy every second with your precious kids. You'll be setting the very best example for your kids.​Self care is the most important job we have as a mom. Who knows—you might even wake up early enough to workout before the kids get up.

For more information about killing cravings please consult The Metabolism Solution. You can do this! 

Pain And Weight Gain

Pain affects more than your weight loss:

• 15,000 people yearly die because of opioid use 
• More people die from prescription pill use than in car accidents 
• More than 100 million people in the U.S. have pain that won't go away
• Over 95 percent of the world’s population has health problems with over a 1/3 having more than five ailments
• A quarter of Americans (76.5 million) age 20 and over, report a pain problem that persists longer than 24 hours 
• Adults with back pain are often in worse physical and mental health than those without pain
• Pain sufferers are three times more likely to be in fair or poor health and four times more likely to experience psychological distress 
• Pain is the top cause of disability in the U.S., costing society $560–635 billion dollars. An amount equal to $2,000 for each of us, and this does not include pain treatments.

If you struggle with any type pain, I don't have to tell you how it affects every aspect of your life. When you're in pain or not feeling well you crave (and eat) all of the wrong things, making matters worse. Your sleep is affected, which stops you from working out. The next thing you know you’re standing up in front of the refrigerator eating foods that you don't even like to numb that pain. We reach for the quick fix pain relief that slows our metabolism down to a screeching halt, setting our bodies up for the perfect weight gain storm that might take weeks to turn around.

Thanks to natural remedies this can all be helped. Using the right high-quality supplements in the proper amounts you can feel better fast, without slowing your metabolism down. It's also important to keep in mind that certain drugs and over-the-counter medications may give you quick relief, but they also cause the pain to rebound even worse than it was before. This sets us up for disaster as this chronic pain forces us into a negative feedback loop that causes weight gain and stops weight loss. Did you know that most chronic pain sufferers end up taking excessive amounts of medication, drinking too much alcohol and risk becoming addicted?

It doesn't matter if your pain is caused by PMS, injuries, fibromyalgia, arthritis or the kind of chronic pain the doctors can't determine the origin. What’s important is that you interrupt this pain cycle and interfere with its debilitating symptoms as fast as you can, naturally. The longer pain is allowed to continue the harder it is to stop. Most chronic pain sufferers will tell you that their pain not only gets worse; it also seems to spread and impacts every aspect of our lives. Physically it stops us from doing the very things that keep us healthy. Mentally it wreaks havoc making it tough to be cheerful. It then gets deeper, affecting our spirituality. We stop being grateful for what is working in our lives. I refer to this as PMS — the kind we all get from time to time.

If you’re ready to stop allowing pain to rule your life it's going to take a three-prong approach, I call the PMS Cocktail. These simple steps will help alleviate pain without slowing your metabolism the way grocery store supplements can. They will boost your metabolism and improve your health. Not just physical health, but emotional health as well. I know what you’re thinking — "here we go with emotional health thing. It's not mental health that's the problem. I was fine until I was in pain." I've heard it all and have experienced it myself, but if you're honest with yourself, you'd admit that you get a bit anxious and cranky when you don't feel good. So we need to get you feeling better fast, so you want to get up and start moving again. Depression almost always equals more couch time and excess sleep that feeds pain. It's the movement that interrupts the pain, helping your body to shut it off. Doesn't that sound empowering?

Here are the three things you need to do to stop the pain cycle faster than you can say "I'm grateful"!

Every morning along with your LynFit Complete Protein Shake take:
(1) LynFit Pure Omega 3
(1) LynFit D3 Boost
Mid-day shut down
LynFit Recovery Agent as prescribed on the label, according to your weight
Evenings
(1) LynFit Lean Sleep
(1) LynFit Pure Omega 3

*Note: Not all supplements are created equal. Most grocery store and warehouse brands are of low quality. That may be the reason you’re not seeing and feeling results. When it comes to your health, quality counts more than quantity or amount of ingredient. Try LynFit's quality. You'll see and feel the difference right away.

TESTIMONIAL.....
"With my 11th prescription in hand and 12 surgeries behind me, I hit the internet. I could not bear the thought of Gastric Bypass and more limitations. Facebook sent me to a Dr. Oz clip with Lisa Lynn, and she ignited a spark of hope. Could this program work for me? The answer is YES! I needed the whole program to move my stuck metabolism, something no one had been talking about to me. I did not need Gastric Bypass, I needed someone who understood how metabolisms work, and Lisa Lynn got it. Since then I discovered, because the program is gluten free, I was intolerant, and a clean, healthy lifestyle is what I needed. My doctors have taken me off all drugs! No longer do I suffer from Sleep Apnea, GERT, Chronic Fatigue, High Blood Pressure, High Cholesterol, and I have reversed Osteoporosis. I have had to relearn all knew about cooking. All the foods I thought were good for my family and me were not. Years of misinformation that Lisa’s book teaches. Not only did I get healthy but my whole family has benefited. We are a family focused on better eating and healthy living. Working out is a part of our daily routine, a true lifestyle change. Throw away the membership card, it’s expensive, and you’ll get a better workout with Lisa’s DVD."

The New Way To Lose Weight If You Have Hypothyroidism

It's estimated that 11 million adults and children have hypothyroidism. Two out of every three people with hypothyroidism (under-active thyroid gland) may not know they have the disease.

Why are so many people getting the disease? This is something the medical community can't agree, but lots of people who struggle with weight loss think that if they simply take a thyroid pill they will lose weight. This couldn't be further from the truth. The fact is that as we age, most of us will experience our thyroids slowing down simply because of age.

Combine this thyroid-slowing issue with the fact that we lose muscle every year (which is estimated at 1–2 percent per year after age 50) and that we eat more and exercise less due to fatigue, and you've got the perfect weight gain storm. There are very simple effortless steps anyone can do to lose weight, even if you have hypothyroidism.

The fact is if you want to lose weight you're going to have to do things differently after you turn 40. If you're willing to make a few adjustments, you're sure to succeed at losing weight.

The Facts: 

Taking prescribed thyroid medication will treat the symptoms but it doesn’t cure hypothyroidism. There isn’t a cure, but you’ll feel some relief from the medications help. Taking prescribed thyroid medication will improve health but it won’t necessarily help you lose weight or make it any easier. Until you understand how your metabolism works, you might not ever lose that weight. Diet is 90 percent of your weight loss success. Not just any diet will do when it comes to losing weight when you have a sluggish thyroid. In fact, the wrong diet can make you gain weight.

Unfortunately, an underactive thyroid almost always means constipation and weight gain. Being constipated masks your weight loss and makes you feel bloated and uncomfortable. This usually causes you to eat for comfort, which is counterproductive when it comes to losing weight. To combat this, it’s critical that you eat thermogenic vegetables that not only promote weight loss and regularity but boost your metabolism — exactly what we hypothyroid gals need.

Limit your intake of “goitrogens”, which are compounds found naturally in some foods that make it difficult for the thyroid gland to create hormones. Foods that are high in goitrogens include cruciferous vegetables such as broccoli, cauliflower, cabbage, and products made with soy.

High in metabolic boosting proteins, but low in high-fat proteins? The solution is to eat more white fish. Eat with this in mind if you’re trying to lose weight: ”The lighter and whiter the fish the faster your metabolism will be."

While proteins from chicken, or better yet turkey breast, serve as important building blocks for our hormones, they can also be higher in fat than our hypothyroid metabolisms can handle. When trying to lose weight choose proteins that boost weight loss versus block it. Try to eat more white fish such as scrod, cod, halibut, and flounder versus higher fat fish that are higher in mercury. Fish is also higher in iodine, which is great for the metabolism. Often, iodine deficiency can be what brings on the hypothyroidism in the first place. Don’t like fish? Try tuna burgers. Even fish haters love them.

Spot on when it comes to healthy fats. If you eat too much, you’ll gain weight. Healthy fats are often found in plant oils and certain seeds, but if your metabolism is slow, you may want to eat these foods with caution. Fat is also high in calories, and it’s the excess calories that cause us to gain weight, not the fact that our thyroid is low.

That being said, healthy fats in the right amounts can help promote and protect thyroid gland function. You’ll want to keep your fat grams to 15–20 grams per day, and choose from good sources such as salmon that’s rich in Omega 3, and a small amount of olive oil.

It’s better to add a Pure Omega 3 Supplement to your diet instead of trying to get your needs met through diet. Often, we overeat on these fats (avocado is a fat, but it’s also one of the worst foods when it comes to weight loss) so supplementing tends to be a better choice when it comes to losing weight with hypothyroidism.

High in vitamin D, but not from dairy. Supplements are a better source. Studies have shown that vitamin D deficiency is associated with the severity of hypothyroidism. If you’re not losing weight, your vitamin D levels may be to blame. To ease the symptoms of hypothyroidism, increase your intake of vitamin D through supplements such as LynFit D3 Boost and make sure to include sources such as salmon or other fatty fish.

Selenium-rich — LynFit Daily Power Shot. Increased selenium intake has also shown promise when it comes to the synthesis of thyroid hormones according to recent studies. Some good sources of selenium, are Brazil nuts (be careful they pack a high-calorie and high-fat punch) and various fish such as tuna, or halibut. Supplements are also a great way to guarantee your body gets the selenium it needs to keep your metabolism and thyroid running at optimal levels. You can find the right amount (100mcg of selenium that is 143 percent of your recommended daily allowance in the LynFit Daily Power Shot) in a colloidal liquid making it easier for your body to absorb.

Pumped up with prebiotics. The only thing that’s better than probiotics is prebiotics. Probiotics are important for keeping your gut bacteria at healthy levels (low gut bacteria affects every aspect of your health, including hypothyroidism). The one thing that’s even better is prebiotics. They help control blood sugar and have been known to affect our ability to burn fat and make it harder to store fat, something we hypothyroid girls need more of.

Normal levels of bacteria protect our bodies against invaders, undigested food, toxins, and parasites. When good and bad bacteria get out of balance, you may experience fluctuations in your thyroid activity and your immune system. LynFit Lean Bars are a great source of prebiotic fiber. So is LynFit's new Chocolate Sauce. Both are sweetened with prebiotic fiber. They sure beat kefir or sauerkraut or worse, kombucha tea.

What about your workout you ask? Or How should you work out if you have hypothyroidism? If you’re hypothyroid, and you’re trying to lose weight, your workout needs to have specific requirements just like your diet does to be successful. If you have been trying to lose weight and have hypothyroidism, your workout needs to address these issues without hurting your current condition. Not all workouts are created equal when it comes to losing weight. Iin fact, most of them are the opposite of what you need.

In order for you to lose weight your hypothyroidism workout plan needs to be daily cardio workouts. By walking or doing more cardio workouts, you’ll help boost your serotonin levels, which are typically low in people with under-active thyroids. That is why we struggle with depression. Serotonin is a brain chemical that affects your mood, appetite, and your sleep cycle. I suggest “core walking," which is a good form of walking that includes your core. You get a whole body workout, and you don’t need tons of energy to get it done. As you know hypothyroid types tend to be exhausted all the time, so high energy aerobic workouts almost always get blown off. Walk daily for 30–45 minutes at a moderate pace.

Boost your metabolism with the right kind of strength training workout. It’s important to build muscle and strength (don’t worry you won’t get bulky) when trying to lose weight. After all, it’s the muscle that helps you burn fat and lose weight easier due to its metabolic boosting effects. But not all workouts are created equal when it comes to weight loss. Metabolic booting workouts are “the best” if you’re trying to lose weight, especially if you have hypothyroidism. Want to transform your body fast? Swap out your current routine and start doing metabolic boosting workouts three times weekly. You’ll see results within the first week.

Sleeping lean should be a part of your workout routine. Hypothyroidism takes a toll on your energy levels, so nothing is more important than establishing a regular sleep routine. To recharge your body so you can perform your workouts and stick to your hypothyroid diet, you’ll need to aim for 7–9 hours of sleep every day. If you’re having trouble sleeping, and most of us woman over 40 do, consider using LynFit Lean Sleep to help you fall asleep and stay asleep. LynFit Lean Sleep contains melatonin rather than the harmful metabolism slowing sleep aids.

For more information on thermogenic eating for hypothyroidism, refer to The Metabolism Solution by Lisa Lynn.

The Easiest Training Schedule For Beginning Runners

HOW TO TRAIN FOR A HALF MARATHON

Before starting any training for running a 13 mile half marathon distance, whether it's an organized race or on your own, you should regularly be running approximately 10–15 miles per week.

If you're just starting out, it's always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you've had an injury or health issue, or you're over age 40.

Good running starts with the right fuel for your body. For more details on the fuel your body needs, see The Metabolism Solution for a list of the best foods to eat. If you're trying to lose weight, follow the suggested guidelines to lose the weight and melt the fat with all the running you're doing. Make sure and check out the section on Core Walking and Posture Power. Good form is the key to running without getting injured.

The training schedule for beginners is below. Many of my clients have used it, and it's worked out well. It's based on my personal experience with one simple trick — use the midweek runs for conditioning and feeling out your proper pace, while using the weekends for the longer runs (these are only suggested once per week). These longer runs are to get you mentally prepared for running the 13 miles. It's the mental aspects that keep most of us from realizing our goals, so be sure to prep yourself mentally.

I suggest doing your mental work while you stretch every day (see "Lazy Man's Yoga" in The Metabolism Solution). Stretching is the perfect time to begin visualizing yourself finishing the race with ease. Start telling yourself "I am leaner and stronger," "I can do this."

Rest days are the most critical days

Most people fail to realize that rest is when your body heals. If you fail to allow your body to rest it could backfire on you by deteriorating your running performance, or worse, getting injured. Rest is especially vital for beginning runners or those who may be experienced at running but haven't trained for a half marathon. In addition to proper sleep (LynFit Lean Sleep), nutrition, and stretching, it's important to take two days off from running during the week to allow your joints and muscles adequate time to heal and repair. I've always taken two days off during the week.

If you're addicted to doing cardio and your workout is "your time", this is where cross-training can come in. You should ride an indoor bike instead at a very low level on these days. They are called active rest days. Monday's and Friday's are the set rest days for a reason. They allow a day off after your long run as well as a day off after your three midweek running days.

Hydrate with water vs. sugary beverages

On your weekend long runs, make sure to drink water before you begin and bring plenty of water to drink during and after. It's especially important when your runs begin to stretch out to distances of 7, 8, and 9 miles or longer, to have water at the midpoint of your run. Don't fall victim to the marketing hype of those sugary hydrating fuels and drinks. They are no better than water unless you're extremely dehydrated. The worst part — they can stop you from losing weight despite all the running you're doing.

Sports drinks, such as Gatorade™ or PowerAde™ are okay as long as they are sugar-free and calorie-free. But water is always best. Stick to a water plan or regime, this will get your body accustomed to what your race conditions will be. 

Cross-training — Walking and taking recovery breaks

If your body begins to ache and doesn't seem to recover, you may feel the need to cross-train by walking or riding and indoor bike, or simply take a break from your long run. During any of your training runs, listen to your body and do what it tells you. By all means, don't feel guilty or reluctant to do so. If you're just starting out, the goal is to complete the race more-so than to compete. Finishing should be your goal. It's perfectly okay to take walking breaks here and there.

People who listen to what their body is telling them are less prone to injury because they know that it's quite possible that they are trying to maintain too fast a pace. So they slow their pace down. Prevention is the cure, so consider slowing your pace, cross-training, or using the trendy run-walk method that is used by elite marathoners.

Get support and consult with an expert

The training schedule above is just one simple recommendation on how to train for a half marathon. You should also do some homework and choose what works best for your body. There are many ways to prepare, and you should always do what works best for you. But don't let the research stop you from getting out of your chair and starting your exercise plan today.

Most importantly, believe you can and you will. The best changes in life happen when we get out of our comfort zone.