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O.A.F. Newsletter January 23, 2021
why she couldn’t lose weight

It’s incredibly frustrating to hit a wall with your fat loss. When your results stop but your diet and exercise haven’t changed, it’s quite often dehydration that is the culprit.

Most people are chronically dehydrated which means that they are not drinking enough water throughout the day. There are 2 main reasons that not drinking enough water causes you to gain weight...

1. Thirst often feels like hunger - which leads to overeating

Most of the time when we think we are hungry, and find ourselves reaching for a snack, it’s actually due to thirst that’s simply disguising itself as hunger. This leads to regrettable food decisions throughout the day - and all of these undesirable calories add up and work against your body fat and energy levels. 

2. Dehydration slows down body functions - including your metabolism

It's been reported that 75% of Americans suffer from Chronic Dehydration which leaves the body vulnerable to weight gain, illness, injury and further increases the risk of contracting any number of viruses.

 

The human body is made up of 11 important organ systems, including the circulatory, respiratory, digestive, excretory, nervous and endocrine systems -- they also include the immune, integumentary, skeletal, muscle and reproductive systems. 

All the systems work together to maintain a healthy human body -- and all the systems rely on proper hydration to deliver vitamins, nutrients and minerals to stay healthy and recover quickly. 

 

For just a moment think about your car and the two important fluids that keep it on the road -- gas and oil. Your car needs enough fuel to keep it moving and the right amount of oil to keep all the parts running smoothly. 

Without gas or oil the engines seize up and the car is unable to move and is vulnerable and exposed to the elements. 

 

Water is like gas in your car, it keeps you fueled. And electrolytes, vitamins and minerals are like the oil in your car ensuring that all the systems in your body work as they should.

Losing weight, battling infection, fighting off sickness, building and repairing muscle, lowering stress and maintaining a healthy and happy life all require proper hydration levels. Without water and the right nutrients you’re fighting an uphill battle with weight loss.

I have just the exercise plan for you – one that will help keep you motivated and going strong in 2021.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

Simply call or email today to set up your first workout.

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Mike Over

1320 Lincoln Way East Suite 1A Chambersburg, PA

717-387-3442


5 Steps to Sculpted Abs

1. Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.

2. Cut Your Carbs. Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.

3. Exercise Your Abs. Perform the above ab exercises every other day.

4. No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.

5. Make Exercise Count. To make sure your exercise routine is effective, call or email me today.


Roasted Chicken and Veggies Dinner

Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 5

3 bulbs garlic
1/4 cup olive oil
salt and pepper
4 Tablespoons coconut oil, gently melted
1 Tablespoon each minced, fresh rosemary, oregano, tarragon
1 teaspoon minced garlic
zest and juice from one lemon
4 large organic carrots, cut into 1 inch pieces
3 organic zucchini, cut into 1 inch half-moons
1 cup pearl onions, ends trimmed
1 cup Brussels sprouts, halved
1 hormone-free, organic chicken
2 cups chicken broth
1 Tablespoon coconut flour

Instructions

1. Preheat the oven to 400 degrees F.

2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.

3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.

4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.

5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.

6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.

7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.

8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

9. To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

Nutrition
One serving equals: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein