more tidbits

Water:

You’ve likely heard this one before, but it’s true. Drinking water will curb your appetite. Try guzzling a full glass of it before a meal, and there’s a good chance you’ll eat less. If you have trouble getting cold water down, try drinking the stuff at room temperature  Apples:

Apples rock our faces off. It’s true, and here’s why. They’re healthy, fairly low in calories, packed with fiber (so they help you feel full!) and they taste great any time of day. What we like best about ’em, though, is the fact that people very rarely overeat them. Snack on chips (even lowfat ones) and you can easily take in 300-600 calories if you’re not very careful. You’ll never do that with apples. Try it and see…

water

Stay well hydrated
Fatigue is one of the first signs of dehydration, so make sure you drink enough. On average women
need 9 cups of fluid a day & men need 13. But everyone is different. How do you know you’re dinking enough? Your thirst is actually a pretty accurate guide. So here’s some down-home advice: if you are thirsty, drink.

Protein

Yeah!!!! I finally have my computer back, up and running!  How are you doing on your water?  How about protein?  I had fiber one cereal with flax seed and wheat germ for breakfast, Kraft mac & cheese (so bad for you, wish I hadn’t had it) for lunch, and lentil burgers for dinner.  Lots of protein with lunch and dinner. 

A good way to gauge how much you need is to eat within the range of 0.6-0.9 times your body weight. So for example, a 150 lb woman would need approximately 90-135g of protein per day. Ensure that all of your meals & snacks incorporate some kind of lean protein & you should be well on your way to reaching your goals.  Getting adequate protein will help build those lean, beautiful muscles that help us burn fat! Getting enough protein will most likely decrease our carb & sugar intake by default! The easiest way to accomplish this goal is to stock up on lean meats—fish/tuna, chicken, pork, lean beef, etc., cheeses, yogurt, nuts/PB, & some supplements may be helpful as well, like smoothies or protein bars in moderation.

Protein Challenge

How are you guys doing on water?  It should get a little easier now that its getting warmer out, and drier.  Are you up for a protein challenge? 

Protein contains leucine (an amino acid), it is found in meat, poultry, dairy and fish.  Leucine is essential for developing lean muscle mass (which burns fat) and regulates hormones that control your appetite and help you burn calories.  You should be getting a 2 or 3 ounce serving (the size of a deck of cards) twice a day. 

Women who ate more protein, but the same number of calories, lost more weight and retained more lean body mass compared with those on a lower protein diet, according to researchers at the University of Illinois at Urbana-Champaign. 

Continue reading Protein Challenge

Water

Here is some interesting water finds:

Fluids can do wonders to your waistline: A recent study found that after men & women drank 17 oz of water, their metabolic rates increased by 30% within 10 minutes & peaked about 40 minutes later.  Drinking at least 8 glasses of water a day has a lot of benefits.  It helps keep you satiated (often what we interpret as hunger is really thirst).  It flushes the waste products your body churns out when processing protein or breaking down fat.  And it transports nutrients to your muscles to keep your metabolism clicking.  Otherwise, the best drinks you can have are low-fat milk & green tea.  (Please, no more than 2 glasses of diet soda a day if you must)