5 Tips to a Healthy Thanksgiving

happy-thanksgiving
Celebrating Thanksgiving with family is one of our favorite time of the year! However, while the holidays are a time to get together with family and friends, every party and gathering is also an excuse to take a holiday from your healthy eating habits. Here are 5 nutrition tips that will help you and your family cut calories without depriving anyone of a Thanksgiving feast: 

1) Eat Plenty of Turkey

Turkey is a lean protein source that is perfect for making healthy meals. On the other hand, ham is one of the fattest meats with 25% of your artery-clogging saturated fat in just one serving. So enjoy plenty of turkey (without skin and gravy, of course) and please hold back the ham!

2) Take Control of Mac & Cheese

Mac and Cheese is sometimes hard to avoid during Thanksgiving! But with several types of cheese, milk, and breadcrumbs, you might want to take just a tiny spoonful during your Thanksgiving feast.

3) Fill 1/2 of Your Plate with Veggies

If you are planning to visit family, make sure to take a salad bowl or vegetable plate. Otherwise be a health-conscious host and prepare plenty of veggies for everyone! Adding veggies to your plate will fill you up and keep you from indulging in unhealthy food. Just forgo the cheese, cream, and butter!

4) Don’t Skip Breakfast and Lunch

It is a big mistake to fast before a big meal or party! When people skip meals, they end up feeling so hungry by dinnertime that they behave irrationally and overeat. Don’t make this mistake! Make sure you and your family have a regular breakfast and lunch to avoid packing on the pounds.

5) More Water and Less Dessert

Remember to drink plenty of water before and during your meal! Drinking water will help your stomach stay full and keep you from overeating. As for sweets, limit your portion to one serving of dessert. Your best bet is a slice of pumpkin pie since it has 40% fewer calories than pecan pie!

Focus on Weight Maintenance

The holiday season is a time for celebration! However, most Americans never lose the weight they gain during this time of the year. Portion control is the key!

Instead of trying to lose weight focus on maintaining what you have already accomplished. If you and your family can shift from a mindset of weight loss to weight maintenance and control portions, then eating healthy during the holidays will not be as hard as you think.

At the Lean Teen Program, we are always here to help you and your family! If you have any questions please let us know. We wish you and your family a happy & healthy Thanksgiving!

Focus on Habits not on Weight Loss

By offering the first fitness and weight loss program for kids and teens ages 8-18, we are helping our members literally transform their lives. Our proven program has a 90% success rate and includes nutritional guidance, group support, and exercise classes to train our teens how to change their habits and achieve their goals. It is the first complete program of its kind that is designed to empower teens with the tools to reach their full potential.

Our members include teens like Marquis (age 14) who lost 50 pounds in less than six months and has been able to successfully keep the weight off in over a year. Sisters like Logan (age 9) and Jordan (age 11) who together lost 17 pounds in two months while Jordan still grew an inch in height. Teens like Dariq (age 17) who loses about 5 pounds per month and has lost a total of 21 pounds in only four months. And many more…

Even though we specialize in helping kids lose weight the focus is always on their habits. In fact, all our coaches are trained to minimize praise around weight loss and emphasize healthy behavior such as drinking water, working out at the right intensity level, eating more fruits and vegetables, and portion control. By focusing on being fit rather than losing weight, we train our members to build healthy habits that will last a lifetime.

Keep in mind that when it comes to helping teens to lose weight the focus should always be on behavior modification and not on calorie restriction. The fact is that weight loss is generally 80 percent nutrition and 20 percent exercise. So you can’t out-exercise bad eating habits! However, simply restricting calories is not the answer. We train all our teens to follow a balanced nutrition plan and measure them monthly to keep them accountable.

By teaching your child how to eat nutritious and balanced meals, and how to workout at the right intensity level you will set him or her on the path to sustainable long-term healthy habits. If you or your child needs our help, please give us a call at (704) 614-6700 or register for a free class at http://leanteenprogram.com/register/. We have the expertise to help your teen and look forward to serving you with excellence. Thank you for your support!

5 Healthy Back-to-School Tips


After a long summer break, our teens will soon be going back to school. This is a great opportunity to create new healthy habits for your kids and the entire family. As experts in counseling families and teens, here are the top 5 tips we recommend to help you and your family get off to a healthy start:

#1: Set Early Bedtimes

It is very important that teens get a healthy amount of sleep each night to stay focused throughout the day. They also need more sleep than adults because they are in a time of very fast physical, intellectual, and emotional growth. To help your teen stay alert and focused, most experts agree that they get more than 8 hours of sleep each night. Sticking to a routine is important too, so don’t let weekends become a late-night free-for-all.

#2: Eat a Nutritious Breakfast

Most experts agree that breakfast is the most important meal of the day and should never be skipped. It is also a great opportunity for your teen to get a healthy dose of essential nutrients such as calcium, fiber, and calcium. To get your kids ready for breakfast each morning, consider making their bedtimes a little earlier each night so they have enough time to eat breakfast and whenever possible, can enjoy it together as a family.

#3: Stock up on Fruits & Veggies

Fruits and vegetables are rich in nutrients and low in calories! A healthy snack will also help your teen stay energized and alert during the day. To ensure your teen gets plenty of fruits and vegetables, we recommend you keep pre-washed produce available to simply grab and eat. Keep a bag of celery sticks and baby carrots or plenty of berries, grapes, apples, pears and bananas for your kids to snack on during the day. 

#4: Exercise at Least Twice a Week

It is important that your teen exercises regularly not only to stay fit but also to perform better in school! According to experts “exercise boosts academic performance in various ways: allowing kids to pay attention better and focus on their work; boosting self-esteem and mood; and increasing blood flow to the brain helping with memory and concentration.” We highly recommend that all our kids come to our Lean Teen Classes at least twice a week.

#5: Limit Liquid Calories

When it comes to building lifelong healthy habits, drinking 8 glasses of water is a must. Teens cannot replace water with juices or diet sodas! Water helps us stay hydrated and increases our metabolic rate which is important for weight loss. On the other hand, juices and diet sodas contain artificial sweeteners that are toxic and directly affect our hormone levels. Sugary drinks are simply empty calories and devoid of nutrients!

Maintaining Balance and Consistency

We will review these tips with our kids during the next few weeks as we prepare them for the new school year. If your family needs our help please call us at (704) 614-6700 or you can also enroll your teen for a Free Class. Being fit is all about learning balance and consistency and having the right guidance and support to be successful. Thank you for your support :)

Thank You for being a Valued Member!

Living a healthy lifestyle is a lifelong commitment and we are always here to guide you and your family on your journey. Here are a few important reminders:

  • We are always here to help you.  If you need anything or want to schedule an appointment to review your teen’s nutrition plan please let us know. You can also contact us anytime at (704) 614-6700 or email us with any questions or concerns.
  • Workout with a trainer on Fridays.  We recommend that our teens come to class at least twice per week since consistency is key to building healthy habits. Fridays is a great day to make up missed workouts and get more personalized attention.
  • Great deal on heart rate monitors.  We recommend that all our teens use a heart rate monitor during class. In case you need to buy one Amazon is selling Polar FT4 Monitors for $69.95 with free shipping. This is the perfect gift for your teen – Click Here.
  • We are always grateful for referrals.  Getting the word out about our program is not easy since teen weight loss tends to be a touchy subject. We are always grateful when our members refer us and it is the best compliment you can give us. Thank you!
  • Parent/Teen Exercise Classes.  Helping families become healthy together is very important to us! Come join us next Saturday July 21st and get a great workout with your son/daughter. We will also have parent/teen workouts on Saturday August 4th and 18th.
  • Thank you again for your support.  We are strongly committed to give your teen the tools to build healthy habits that will last a lifetime. And are always grateful for your support! For our complete class schedule please Click Here. Wish you a healthy week :)

Thank You

Parent & Teen Exercise Classes this Saturday

We are very proud of our parents for their hard work and commitment! On Saturday June 23rd come get a great workout with your teen. Our parent/daughter class will be from 9:30am – 10:30am and our parent/son class will be from 10:30am – 11:30am. This is a free class open to all our parents and a great way to bond with your teen while getting plenty of exercise. 
 
To build healthy exercise habits, we highly recommend that all our members come to our classes a minimum of twice a week. Fridays are the perfect day to make-up missed classes since our teens can workout with a trainer at their own flexible schedule and get more personalized attention. Please Click Here for our complete class schedule. Thank you :)
 

teen weight loss