EAT CLEAN - HYDRATION

Water works hard in our bodies:

facilitates digestion
regulates body temperature (sweat)
baths our cells to keep them functioning

You are dehydrated when you experience


Head Aches
Mood Swings
Lethargy
Confusion
Dry Lips
Constipation

How much water should you drink?

Your body weight divided in half - that is how many ounces of water you should drink in a day
for Example - 140 pounds = 70 ounces or 9 cups/day

TIP - if you are having a craving drink a glass of water before you stuff your face!!


keep your water clean - avoid the "dirty" drinks like juices, pop, sports drinks and alcohol

Flavour up your clean water with:

Lemon, lime, oranges, cucumbers
A splash of fruit juice, Caffeine free herbal tea bags, peppermint leaves
on occasion try some mineral water

EAT CLEAN - Speed Metabolism Foods

Top 10 foods to rev up your metabolism

1. Water  - helps to hydrate and move nutrients through your body
2. Lean Protein - less likely to be stored as fat, satisfying and keeps your body burning at a higher speed - try eggs, poultry, fish, bison
3. Fiber - complex carbs like oatmeal, bran, flaxseed, chia seed - makes you feel full and stabilizes blood sugar
4. Black Coffee & Green Tea - one cup in the morning Revs the bod
5. Spices - Capsaicin found in Jalapeño and Cayenne Pepper - their thermogenic properties do the revving!
6. Healthy Fats - Mono fats  (Olive Oil) reduce cholesterol and help control diabetes and Polyunsaturated (Omega 3 - fish & nuts) reduce triglycerides and inflammation
7. Tomatoes - contain natural acids that flush your system and boost your metabolism
8. Low-Fat plain yogurt - probiotics help in digestion and yogurt helps control fat storage
9. Garlic and Onions - they act as diuretics and aid in breaking down fat
10. Greens - so many benefits - just eat lots!!!!

EAT CLEAN - WEIGHT TRAINING PRINCIPALS

Weight training is Key to gain long and lean muscles

When you move your muscles, fat cells become smaller (process called Lipolysis).  Exercise triggers the release of testosterone which intern helps to destroy fat.

Exercise Principals


Use weights to increase muscle growth thus increasing metabolic rate

Add compound exercises to your routine to really boost your metabolism

Always train the big muscle groups (quads, hams, gluts) for best results

Layer in some HIIT cardio (High Intensity Interval Training)

Come try a workout with me to see what I mean!!!!!!  First class is FREE

Add these foods to your diet to maximize your metabolism reeving power

Water, lean protein, fiber, black coffee & green tea, spices, healthy fats, tomatoes, low fat plain yogurt, garlic & onions, GREENS

check out Tosca Reno's book "Eat Clean" for more information

EAT CLEAN - What to know about FAT

Tosca Reno puts some pretty easy to follow principals in place for her life style plan in her book Eat Clean.  The next few posts will high light some of her suggestions .

Weight loss is
10 % Genetics, 10% Training, 80% Nutrition

What you eat should be composed of
55% Complex Carbs, 18% Healthy Fats, 27 % Lean Proteins


FATS- What you should know
Eating Fat does NOT make you Fat, All animal fats are NOT Saturated, A low FAT diet is NOT good for you.

Healthy Fats you should eat

Almonds, Avocados, Cashews, Cold water Fish, Hazelnut Oil, Nut butters, Olive Oil, Pecans, Pumpkinseed Oil, Safflower Oil, Walnuts, coconut oil, lean red meat.







Fats to avoid are found in industry made fats - Trans Fats
The Food Industry likes TF because they give a longer shelf life to products = more profit for them

Worst drinks at the super market

Yikes I know to drink water and stay away from surgery drinks but they say a picture is worth a thousand words.  Here are just a few of my favourite comparisons.  Check the link below for the full list.

worst-healthy-drink

Worst Chocolate Milk

Nesquik (16-ounce bottle)

400 calories
10 g fat (6 g saturated)
60 g sugars

Sugar Equivalent: 4 Little Debbie Oatmeal Cream Pies

Worst Juice Impostor

Arizona Kiwi Strawberry (23.5-ounce can)

360 calories
84 g sugars

Sugar Equivalent: 7 bowls of Fruit Loops

Worst Soda

Sunkist (20-ounce bottle)

325 calories
88 g sugars

Sugar Equivalent: 17 Chewy Chips Ahoy! cookies

Worst Canned Energy Drink

Rockstar Original (16-ounce can)

280 calories
62 g sugars

Sugar Equivalent: 7.5 Chocolate Drizzle Rice Krispies

Worst Coffee Drink

Starbucks Coffee Frappuccino

290 calories
4.5 g fat (2.5 g saturated)
46 g sugars

Sugar Equivalent: 3.5 scoops of Dreyer's Double Fudge Brownie Ice Cream

Worst Iced Tea

Snapple Lemon Iced Tea (20-ounce bottle)

250 calories
58 g sugars

Sugar Equivalent: 6 Original Fudgsicle Bars

The Secret to making Weight Loss last

Women's Health Magazine posted this article that high lights these five tips for leaving your diet mentality behind and changing your life style for good.

1. Make a healthy Grocery list
2. Start drinking 8-10 cups of water a day
3. Create a positive support system
4. Start a food journal (on paper or digital)
5. Find your favourite Exercise and DO IT!
6. Portion Control (I added this one)

Simple life style changes can payoff with big results!

Check out the full article.

healthy-habits-for-weight-loss

WECA Classes are back!!!!

It is time to get back together and get fit!!!!

Classes start again at West Edmonton Christian Assembly Wednesday January 9 and Friday January 11

Same time!  Same Place!!  Same Price!! Same great Fun!!!

It's a new year, a new Turning Point.

Yes we can!!!   See you there!!!!