🥦Reach Your Weight Goals Safely—Without Starving Yourself

Hey Thymekeepers!

Thank you all 522 of you!

Boosting your health doesn’t have to mean sacrificing comfort or flavor.

In this issue, learn how to reach your weight goals without starving, relieve back pain with simple at-home moves, and try a seasonal pumpkin spice energy bite recipe.

Plus, get the latest on zinc supplements for Short Bowel Syndrome and don’t miss our video of the week!

Read 🔽 below! 

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Weekly Insights

• Reach Your Weight Goals Safely—Without Starving Yourself

• Current Thyme Updates: Zinc Supplements for Short Bowel Syndrome

• Banish Lower Back Pain with These 3 At-Home Moves

• Pumpkin Spice Energy Bites Recipe

• Video of The Week

Reach Your Weight Goals Safely—Without Starving Yourself

Reaching your weight goals safely without starving is not only possible but also much healthier and more sustainable. Here are some effective, research-backed steps to help you achieve this:

1. Set Realistic Goals: Begin with achievable targets, like aiming to lose 5-10% of your current weight. According to the Mayo Clinic, even modest weight loss can reduce health risks like heart disease and diabetes.

2. Balance Your Plate: Instead of skipping meals, prioritize nutrient-dense, low-calorie foods like vegetables, whole grains, and lean proteins. This approach supports satiety and reduces cravings. A Harvard study confirms that high-fiber, plant-based foods not only aid in weight loss but also improve overall health

3. Eat Mindfully: Avoid distractions like phones or TV during meals. Eating slowly and with awareness can help you notice when you’re full, preventing overeating. The NHS suggests that tuning into your hunger cues is key to controlling portions and calorie intake

4. Regular Physical Activity: Exercise doesn’t have to mean hours at the gym. Start with at least 150 minutes of moderate aerobic activity weekly, which can be as simple as brisk walking or cycling. Regular movement, even in short bursts, boosts your metabolism and helps maintain weight loss long-term

5. Track Progress and Adjust: Consider using a nutrition app to log your meals and exercise. Studies show that consistent self-monitoring via apps can enhance motivation and accountability, leading to greater weight management success

Remember, achieving weight goals is about sustainable changes. Fad diets or extreme restrictions often fail because they aren’t practical long-term. By focusing on balanced meals, mindful eating, and regular activity, you’re setting yourself up for lasting success.

Current Thyme Updates

The Impact of Skeletal Muscle Mass on Weight Loss

Recent research is pumping up the importance of maintaining muscle mass during weight loss, especially with the rise of GLP-1 receptor agonists. These wonder drugs may help you shed pounds, but they could also lead to unwanted muscle loss. Why it matters: Preserving muscle isn't just about looking buff – it's crucial for overall health and metabolism. So, if you're on a weight loss journey, don't forget to give your muscles some love. Your future self will thank you!

Precision Medicine Approach for Obesity

Move over, one-size-fits-all diets! Scientists have cooked up a new algorithm that's slicing and dicing obesity into five distinct flavors. This precision medicine approach helps identify who's really at risk for diabetes and heart disease.

Why it matters: By pinpointing high-risk individuals, doctors can serve up personalized prevention and treatment plans. It's like getting a tailor-made suit for your health – looking good and feeling great has never been so scientific!

Zinc Supplements for Short Bowel Syndrome

Zinc might be the new superhero for short bowel syndrome sufferers! Mouse studies suggest that popping zinc supplements could directly treat this condition.

Why it matters: For those with short bowel syndrome, this could be a game-changer. It's like finding a secret passage in a maze – a potential new way to navigate a challenging health condition. While it's still early days, this research could lead to a shiny new treatment option.

Banish Lower Back Pain with These 3 At-Home Moves

Lower back pain got you feeling like you’re 80 years old? Turns out, you don’t need a chiropractor on speed dial to find relief. Three simple, at-home moves can stretch, strengthen, and ease tension in your lower back, potentially making pain a thing of the past. Here’s how to banish that ache without leaving the house:

1. Cat-Cow Stretch

You might have seen this one in yoga class, but it’s more than just a feel-good flow. Cat-Cow mobilizes your spine, loosening those back muscles that lock up from sitting too long. Start on all fours, hands directly under shoulders, knees under hips. Inhale as you arch your back and look up, dropping your belly toward the floor. Then, exhale as you round your back, tucking your chin toward your chest. Repeat this for 1-2 minutes, focusing on slow, controlled movement. Studies show that this kind of dynamic stretch can improve flexibility and ease lower back tension​.

2. Pelvic Tilts

This underrated move can help stabilize your core muscles, which is key for supporting your lower back. Lie on your back, knees bent, and feet flat on the floor. Gently tilt your pelvis upward by tightening your abdominal muscles, pressing your lower back into the floor. Hold for a few seconds, then release. Repeat this for 10-15 reps. A strong core means less work for your back, which can reduce pain and prevent future flare-ups​

3. Child’s Pose

Yes, it’s another yoga move, but there’s a reason Child’s Pose is a go-to for relaxation. This stretch lengthens the spine, easing tension in the lower back. Kneel on the floor, bring your big toes together, and sit back on your heels. Stretch your arms forward and lower your torso toward the ground, breathing deeply for 1-2 minutes. Not only does this stretch relax the lower back, but it also helps relieve stress—which, by the way, is a sneaky contributor to back pain​

Incorporate these moves into your daily routine to keep your lower back loose, strong, and pain-free. Not only will you stand taller, but your back will thank you for it!

Pumpkin Spice Energy Bites Recipe (28 Servings)

Looking for a quick, wholesome snack to fuel your day?

These Pumpkin Spice Energy Bites pack all the cozy flavors of fall into a nutrient-dense, bite-sized treat—perfect for a healthy boost anytime!

Ingredients

• 3/4 cup old-fashioned oats

• 2 Tbsp. hemp seeds

• 2 Tbsp. chia seeds

• 2 Tbsp. flax seeds

• 1/2 cup walnut pieces

• 1/4 cup pumpkin seeds

• 2 tsp. pumpkin pie spice blend

• 1/3 cup dried dried cranberries*

• 1 cup canned or cooked pumpkin

• 10 small soft dates, pitted

• 1/3 cup creamy natural peanut butter

• 1 tsp. vanilla

• 1/3 cup pumpkin seeds (as topping)

Instructions

1. Place oats, hemp, chia, flax, walnuts, ¼ cup pumpkin seeds, pumpkin pie spice and dried raisins in container of food processor. Process a few seconds, just until ingredients are finely ground.

2. Add pumpkin, dates, peanut butter and vanilla and process for a few minutes until smooth, pausing to scrape down sides as needed. Texture should be smooth, finely ground and sticky.

3. Pour mixture into bowl, cover and chill for about 1 hour.

4. Remove from refrigerator and form into small balls (makes 28 balls) with hands.

5. Place 1/3 cup pumpkin seeds in small dish and roll each ball in pumpkin seeds to coat.

6. Store in refrigerator in airtight container.

Video of the Week

Experiencing joint pain or balance issues? 🌱 Watch Dr. William Li's guide on six powerful foods that can help—start feeling the difference naturally!

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