Drink Water & Lose Weight!

Are you serious?! Well, I've found more than one nutrition expert who agrees. "If you drink eight to ten cups of cold water each day, you'll burn an extra 400-500 calories," says Oxygen Magazine. It takes 3,500 calories to lose a pound, so that's one pound every week just by drinking water. The idea is that the water must be COLD, because then your body has to use energy to heat it up to body temperature, burning an extra 50 calories per cup.

Regardless of the weight loss benefits, water is your friend! The human body is made up of more than 70% water and drinking enough is one of the most important things you can do for your health. It's recommended you drink at least 8 glasses of water each and every day. To be precise, you need to drink a 1/2 oz of water per pound of body weight to be fully hydrated. If you drink any caffeinated beverages, you need to increase this by 2 glasses for every cup you drink. Are you wondering if you'll ever leave the bathroom?

Dehydration is commonly cited as one of the most common culprits of disease and infection. Water helps your body flush out harmful toxins that will make you feel tired and sluggish. It helps your organs and joints to work better and helps to relieve muscle discomfort. Your skin will also look younger and your wrinkles will be less visible.

If you don't like the taste of plain water try adding lemon or orange slices. Herbal teas are also a great water substitute. You may also want to consider Isagenix's energy drink called "Want More Energy" . It's very low in calories and sugar and is loaded with vitamin A, B and C. Energy drinks are recommended to help replace electrolytes for anyone who works out vigorously for 60 minutes or more. Just be careful as not all energy drinks are equal. Many are high in sugar, calories and sometimes even contain caffeine or artificial sweeteners.

So drink up! Your body will thank you!

How Healthy are you?

Although good health is not completely in our control, there are several lifestyle choices we can make to improve our level of health and well being. I’ve boiled it down to six primary factors….

1) Nutrition 2) Exercise 3) Water 4) Sleep 5) Supplementation 6) Stress

Here’s a quick quiz to give you an idea how you’re doing….

1) Are you eating 5-6 healthy, well-balanced meals per day?

1) Never 2) Sometimes 3) Usually 4) Always

2) How many times per week do you indulge in some form of junk food?

1) Almost everyday 2) 4-5 3) 2-3 4) 0-1

3) Are you drinking 8-10 glasses of water everyday?

1) Never 2) Sometimes 3) Usually 4) Always

4) Are you exercising regularly (3-4 times) per week with a minimum of 1 rest day?

1) Never 2) Sometimes 3) Usually 4) Always

5) Does your exercise regime include a good balance of cardiovascular exercise (min. 3 times per wk. / 30 minutes each) and strength training (min. 2 x per week)?

1) Never 2) Sometimes 3) Usually 4) Always

6) Are you taking extra nutritional supplements (as recommended by your doctor) on a daily basis?

1) Never 2) Sometimes 3) Usually 4) Always

7) Are you making time for yourself to have fun & relax?

1) Never 2) Sometimes 3) Usually 4) Always

Now add up your score. If you scored between….

7 - 14: You have some work to do. I challenge you to set some serious goals for yourself and stick with it. Let me know if you’d like some help with this or would like an accountability partner.

15 - 21: You’re on the right track but there is room for improvement. Select one or two areas and focus on developing some new habits over the next few weeks.

22+: You’re doing great! Keep up the good work.

The Ultimate Exercise for Toned Legs!

There is nothing like the squat to tone up your lower body! It's one of the few exercises where you are targeting all the muscles in your hips, glutes and thighs. There really isn't another exercise out there that will get you results more quickly or effectively.

How To:

1. Stand with your feet hip-width apart. For added intensity, hold your weights at your sides.
2. Bend your knees lowering into your squat, keeping your knees behind your toes.
3. Imagine you're sticking your butt out behind you, but keep your core upright and contracted.
4. Ideally come down to where your thighs are parallel to the floor. Pause slightly and then press into your heels as you stand up.
5. Repeat for 2-3 sets of up to 20 reps per set.

Safety Tips:

• Warm-up for at least 5 minutes with a light jog or march
• If you have knees problems, play it safe and don't go past parallel
• Do not lift your toes or your heels
• Keep your core tight throughout the exercise
• As you come down you should be able to see your toes
• Make sure your form is perfect before adding weight

Squats are used by athletes of all abilities to improve performance and avoid injury. With ski season approaching quickly, let's get squatting!

Protein - Are you Getting Enough?

Getting enough protein in your diet is very important for building strong muscles and bones, as well as for maintaining a healthy immune system. Protein is made up of amino acids that the body uses to repair cells, and it's an essential part of a healthy diet. While extremely high protein diets can be unhealthy leading to heart disease, stroke and kidney stones, too little protein is also problematic leading to low energy, over eating and a loss of lean body mass. Bottom line, if you don't eat enough you won't get the results you want from your workouts.

How Much Protein do I Need?

This depends on your age, sex, health and activity level. If you're active and into consistent strength training, you definitely need more than the average person. Experts recommend anywhere from 0.8 to 1.8 grams of high quality protein per kg of body weight depending on your activity level.

Calculating Your Protein Needs:

First determine your weight in kilograms (kg). To do this divide your weight in pounds by 2.2. So if you're 150 pounds (divided by 2.2) you'd weigh 68 kilograms. Then multiply your weight by the number of grams you require per kg. Here's a guideline:

0.8 to 1.o grams per kg (for the average Canadian)

1.2 to 1.4 grams per kg if you participate in endurance type sports

1.6 to 1.8 grams per kg if you participate in a strength sport (like strength training)

So an average Canadian weighing 150 pounds or 68 kgs would require approximately 68 grams of protein daily.

Good Protein Sources:

Here are a few protein rich foods to ensure you're getting what your body needs-

Grilled Chicken Breast (100g): 32 grams

Baked Salmon (100g): 22 grams

Whey Protein Shake (perfect for a post-workout snack): 20-30 grams

Large Egg: 6 grams

1/2 Cup Cottage Cheese: 15 grams

1 Cup of Milk: 8 grams

2 Tablespoons of Peanut Butter: 8 grams

1/4 Cup Edamame Beans: 13 grams

Not only is it important to eat the right amount of protein, it's also recommended to pair your protein with healthy carbohydrates and fats (especially important right after your workout). This will control blood sugar spikes enhancing your fat loss results. One of my faves is to pair an apple with a tablespoon of organic peanut butter or to have a low fat yogurt with a 1/2 cup of berries.

Most importantly, make sure you talk to your doctor or a registered dietitian to ensure you're selecting the right foods for your specific dietary needs.

Quinoa - A Super Food Worth Checking Out!

Quinoa is a great addition to your grocery list. Although many people mistake it for a grain, it's actually the seed of a leafy plant that's related to the spinach family. Organic and grown in the Andes Mountains of Ecuador. Its small, round texture almost reminds you of rice.

Quinoa is gluten free, very high in protein and includes all nine essential amino acids. One cup cooked has about 9 grams of protein and only 250 calories. Lots of protein and fewer calories. No wonder it's growing in popularity!

It's also an excellent source of potassium, magnesium, iron, copper, phosphorous, omega 3 fatty acids, riboflavin (vitamin B2) and even manganese. Also a great choice for diabetics or those watching their weight, as it has a low gylcemic index and will make you feel full for longer.

Studies have also shown Quinoa is great for those that suffer from migraines, heart disease, high blood pressure and even gallstones. People have even used it for treating motion sickness, appendicitis and applied to mend broken bones.

There are lots of ways to add Quinoa into your diet. Use it to replace rice, barley or pasta at lunch or dinner. Or you can add it to your yogurt or fruit in the morning. It is also a great addition to soups or salads. Check out this interesting recipe for Curried Quinoa.

Pick up a bag at your local grocer or even Costco (approximately $8 for a 3lb bag) and let me know what you think!