Tag Archives: water

10 Ways to drink more water

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#ThirstyThursday #ChugLife

Lemon, Lime, Cucumber Water…it does a body good

I drink a lot of water. If you’ve been following me for any length of time you already know that and you know I love flavoring my water. I do it in many ways but my favorite was is with fresh fruit. Simple plain fresh fruit. Sometimes it’s berries, other times melon but my standard fall back it lemon.

This weekend I added a little something extra, not the first time I’ve made this one but it reminded my how good it is and it has become my new goto summer drink. Lemon, lime and cucumber.

It tastes freakin’ awesome and the health benefits??? Second to a natural none! But let me break it all down for you.

Lemon Water

Lemon is nature’s bleach. It cleans and disinfects you from the inside out…it’s like using Purell on your hands and we all know to a germaphobe how goods that is. Try it from the inside out. While drinking Purell may kill you, lemon water will clean you.

  • Lemons are acidic by nature so they help to keep the all important pH levels of your body in check.
  • Lemons can help the body stave off (not cure) cancer.
  • You know that magic vitamin we call C?  Lemons are loaded with it which goes a long way to help protect you against other people’s problems like colds and the flu.
  • Decrease wrinkles and blemishes. Vitamin C in lemons helps to neutralize free radicals linked to aging and most types of disease. Drinking of lemon juice mixed with water and honey brings glow to the skin.
  • A few drops of lemon juice in hot water help to clear the digestive system and purify liver as well. Add the juice of one lemon to warm water and drink first thing in the morning.

Cucumber Water

  • Cucumbers contain silica which aids in keeping connective tissue healthy. This can help reduce sore joints and reduce the risk of tears and strains which can kill any workout.
  • Ever notice skin care and spas always show pictures of people with cucumber on their eyes? Cucumber rocks the skin tone! Even better than putting them on your skin, put it under your skin by drinking it. Skin doesn’t form on the outside of your body…it forms from within so why not build it better from the start?

Lime Water

  • Limes contain calcium and folate which are a bonus for younger women looking to procreate and for women who are moving in the post-menopausal part of life.
  • Limes, like lemons also aid in the cancer combat targeting the colon, stomach and blood. Some studies suggest that the magic juice of a lime stays active longer in your blood.
  • Add lime juice to your green tea for a killer taste and health punch.

Now take each individual part of the benefits of a lemon, a lime and a cucumber and add them all together and you have a great drink that is not only refreshing and tastes great but it is one super freakin’ good health drink.


Not everyone is into drinking infused water that allows the fruit or vegetables to get in the end of the straw or into their glass. The solution…a water bottle that keeps the water and fruit/veg separate.

My husband was at a conference last week and the good people at Oracle were offering freshness at their booth and he brought this one home for me.Water bottle flavour infuser

Here’s how it works: Slice up your favourite addsDSCN0585

Place the cut up pieces in the detachable container


Top with water


There are lots of different styles out there…find one that you like and get it. I really love mine.

Here is a search for them to help you start.



It’s almost a dirty word.  It sets off such emotion. We all have them and we all deal with them differently.

The triggers to these cravings are endless.  Hormones, TV,  commercials, watching other people eating something, listening to other people talking about food, emotions….and on and on.

I have a few tactics that I use to help me stay on track to battle cravings.   Tactics?  Oh yes tactics.  This is warfare my friends.  Get your armour on.  It’s go time!

Tactic #1 Brush your teeth
This will kill a craving in its tracks.  Food tastes weird right after you brush your teeth. The benefit of doing this is twofold.  You clean teeth and kill the craving. Make sure you brush your tongue and inside your cheeks as well for an even stronger effect–weird I know, but try it!

Tactic #2 Chew some sugar-free gum
This is simple and it works. The chewing takes your mind off of the craving. There are now dessert gums. Sugar free and that will help with any post meal cravings for sweets.  Try it!

Tactic #3 Drink like you live in the desert
Most people are dehydrated and end up mistaking hunger or cravings for actually being thirsty. Water is magic…seriously!  Not only does it quash your cravings but it helps your metabolism.  Double whammy.  Boo-yah!!!
Now, I know many of you are rolling your eyes about me mentioning water, AGAIN–but if you read my blog post about sweeteners, I use Crystal Light to help get in my allotted water and have lots of options for flavours.

Tactic #4 – Chew on this….
Fibre…this will help battle those cravings by slowing down the absorption of sugar.  Aim to get 30 grams of fibre each and every day.
Here are some great high fibre foods that you can easily incorporate into each meal:
-apples 4 gm of fibre
-broccoli  7gm in 3/4 cup
-blackberries 7gms per cup
-beans   6gm in 1/2 cup
-oatmeal  7 gms 3/4 cup
-peas 9 gms in 1/2 cup
-strawberries 4gms per cup
-raspberries 5 gms per cup

Tactic #5 Zzzzzzzzzzz
At night cravings go sky high….that is when you need to shut ‘er down.
When you are tired you make bad choices.  If you see that you get into the habit of snacking at night.  STOP IT!!
Go to bed early and you will feel so much better!!!

Use these 5 tactics and crush those cravings!

Super Bowl Belly Hangover

If you’re like a lot of people, you may have over-indulged last night while watching the Super Bowl.

This morning you might even have a food hangover. Part of the food hangover is the actual hangover of pudge. Your pants are tighter, you feel icky, you have LOTS of regret.  Thoughts like, “Why you ate that 4th piece of pizza?” might even come to mind.

If you are one of those scale jumpers, you know who you are, you might even be cursing yourself this morning!!  The ones that get on the scale a few times a day may be having a fit today trying to figure out where the extra weight came from this weekend.  You will notice that your weight is up after the weekend festivities if you decided to indulge, (over-indulge).  For those of you professional dieters, you are likely trying to do some kind of math to figure out how in the world you are up 3 -5 lbs in one day. Pizza x beer + nachos – water / chicken wings + chips (insert a lot of math lingo here) = WEIGHT GAIN!!

For those that have been at this weight loss game for a while you will know that a pound of fat is about 3500 calories and with your rough estimate there was no way that you scarfed down that many calories this weekend.  (Oh, for you points people, just hush….I will deal with you and your points in another blog post.)

Maybe you didn’t and I really hope you didn’t eat over 3500 calories yesterday. So, why the weight gain???

Drum roll please…………


All of that party food tends to be loaded with sodium.
Women have a terrible time with hormones and water weight.
Men will be feeling the super bowl belly this morning as well!

Don’t stress, I have your post super bowl binge recover plan.

How to overcome this….well, boot camp of course.  You need to move your body! Oh and don’t use excuses like super events to sacrifice sound nutrition in the first place!

I am not a fan of Madonna but I will give her props for looking great at 53yrs old and poppin’ and lockin’ like a 25 year old.  Who doesn’t want to be in fab shape at 53??  I can guarantee you that she doesn’t take her fitness lightly and she sure doesn’t eat like a lumberjack, “just because”.

Don’t just talk about how you want to be fit.  Become fit.  Show up and do what has to be done!

Here are some other steps to take to get back to your pre-super-bowl weight:

Action Step #1:  Water, water and more water.  That is your drink of choice. You need at least 3-4 litres to flush that sodium out.

Action Step #2:  Add 2-3 cups of dark leafy greens to your food intake today (spinach, kale, etc)

Action Step #3: Show up to boot camp and we will do the super bowl shuffle and sweat out the bloat!!

Action Step #4: Have a post boot camp recovery protein shake (add in some spinach).  Feed your muscles the nutrition they need.

Action Step #5: REPEAT tomorrow and the next day!!

How are your resolutions going?

Well , we are one week from the end of January.  The first month of 2012 is almost gone and what have you got to show for it?

How are you doing on your goals for this year so far?  Did you set your goals for the year?  It doesn’t matter if we are talking about finances, family of fitness…you need to set goals.  It’s no just enough to say I want to lose 30 pounds or I want to be a size 6.

When do you want to lose 30 pounds? After you gain 20?  If you’re a size 12 you might just be a little discouraged right now if you wanted to be in the size 6-slinky dress for Valentines Day.

Just like it’s not enough to say (wish) what you want, you need to be realistic about the time line and you need to put a date on your goals.  Here’s what I mean.


I will lose 30 pounds by December 31st, 2012.

(I’m going to use that as an example for the rest of this post…feel free to put your own number in there)

That’s a great goal and its got a realistic date for achievement.  Now that you’ve got the goal and the date and you’ve written it down, committed to it and even shared it with someone to be accountable to, you have to take action.

Big surprise! All the wishing, wanting, writing and dreaming will NEVER get you where you want to be.  You HAVE to take action, and that action needs to also be set in stone.

How are you going to lose 30 pounds? Are you going to wait until November 1st to go into panic mode and try to take some drastic measure?

Bench Mark Goals

You need to set mini-goals on your way to the ultimate goal.  30 pounds by December 31st = 2.75 pounds per month.  So every month for the next 11 months you need to drop 2.75 pounds.  That works out to be .68 pounds per week.

I will tell you right now…that is very attainable.  BUT, you have to do it right.  Last week I praised Mayor Ford for making the decision to tackle his weight.  One week later, 10 pounds gone! He has a very aggressive goal of 50 pounds in 6 months and after only one week, 10 pounds!  Time for celebration?


It is not time for celebration and that is where so many people go off the rails in their plans.  “This is easy!”  “I deserve a treat.”  “I don’t have to work so hard”  I’ll take tonight off of boot camp.  I guarantee thinking like this is the key to so many people’s failures.

You have not reached your goal.  30 pounds by December 31st is your goal.  Don’t make the mistake of easing off or destroying your good efforts.


To reach your bench-mark goal (.68 pounds per week to attain 2.75 pounds per month) you need to set the objectives to meet and measure your plan.

  • I will lose .68 pounds this month by:
  • Eating 4 to 6 times per day
  • Each meal I eat will include a lean protein, a vegetable, a fibrous carb.
  • Each meal will not go beyond an intelligent portion
  • In between meals snacks will be small and intelligent
  • I will exercise a minimum of 30 minutes per day
  • I will sleep at least seven hours per night
  • I will not eat after 8 pm.I will drink 3 litres of water per day (divide that as well: 1 cup (250 ml) every hour.
  • I will NOT drink alcohol

At the end of the week, before you get on the scale, look back at your daily journal.  What? You’re not keeping a food journal? You’re not checking off your accomplishments? OK, you need to journal what you are doing.  On the top of each page of your journal you need to write down your objectives (To Do List) and as you accomplish them, check them off.  You also need to write down what you eat…EVERYTHING!

I guarantee that if you look back at your week and your journal is not something you are proud of you will not be happy with your results.  In fact, if your journal isn’t good, don’t even get on the scale.

In fact, just stay away from the scale.  Look at yourself in the mirror and see if you have improved at all.  Think of how your clothes feel.  Yes, you will be able to tell after one simple week.


Meet your objectives? Reward yourself.  Meet your goals?  Then reward yourself.  Rewards don’t mean bingeing on crap. Don’t destroy your great accomplishments with bad rewards.  A facial, new book, a healthy dinner at a restaurant.  Mani / Pedi.  Find your hot button and use that as your reward.

Here is a great tip.  Include your family in your objectives and goal settings.  Make the journey for them as well.  Lets say your children know that if you hit your goals, there will be a family outing or movie night.  They’ll help remind you when you are about to do something that goes against your objective’s.

What happens when you find yourself ahead of schedule? Celebrate by changing your time line.  Move it from December 31st, 2012 to October 31st, 2012.  Don’t slow down your schedule or results by backing off.  That will lead to compromise and delay.  Let that happen long enough and complacency will set in and before you know it…you are right off track.

  1. Goal
  2. Benchmarks
  3. Objectives
  4. Measurement
  5. Reward

Stick to that, be honest to yourself and committed to your goal and you will win!

Then we can move onto to maintaining the new you forever!

Who loves ‘ya?

Avoid the “Last Supper” Mentality

Christmas festivities are in full swing and now the countdown or should I say chow down (bwahaha) to Christmas is on.

Last night at boot camp I was telling the group to eat responsibly.  It is not your last supper, so you don’t have to binge on all of these decadent holiday foods.
You have probably tasted these treats before so you know what they taste like and it is not like you will never be able to eat them again.

When I was overweight I use to eat like it was the last supper. It didn’t matter if it was Christmas or Tuesday.  I just overate…all the time.  In my mind, it was like I would not be able to eat again, so I better fill up.  I would eat so fast and shovel the food into my mouth I had no idea how the food actually tasted.  I still eat fast and have to really concentrate on slowing down the whole process.  I remember the first time I had a meal with my mother-in-law, she saw how fast I was piling the food into my face, she asked if I came from a big family because it looked like I was eating so no one would take it away from me.

Not only did I eat fast, I would stretch my stomach and  that’s when my portion distortion started.  Have you been doing this at the Christmas parties? Have you been eating so much because you have convinced yourself that you deserve the treat or you won’t have it again because it is the holiday season.  Well, both “reason’s” are completely lame.

Three issues that were hurting me (I bet you have experienced some of these):

  1. I ate out of boredom.  I was 225lbs,  I didn’t have much of a social life, so I ate because I was home and had nothing to do.  I got fatter, so I ate more…vicious cycle
  2. I was an emotional eater (I still struggle with that today). I ate because I was sad/miserable: ( I was sad and miserable because I was so overweight) I ate when I was happy. I ate when I was mad.  If there was an emotion I would turn to food. Food will never solve a problem or make you feel better.  I guarantee it will make you feel worse!  You know this already.
  3. I was skipping meals. I would never eat breakfast. Then I would eat like a lumberjack at lunch and then I would eat crappy snacks in the afternoon and binge on dinner.

A boot camper asked me last night if I crave chocolate or things like that.  I don’t anymore.  Yes, I have my days and yes if you put a cupcake in front of me,  I might start sweating but generally I have controlled my eating by eating real food and eating throughout the day. I won’t go longer than 3 hrs without eating. This is an easy fix for everyone.  Eat real food, it is that simple, stop making it complicated.

How did I overcome the “last supper” syndrome?


  • I started eating smaller meals throughout the day-making sure that I had protein with every meal.
  • I started drinking lots of water and boy oh boy did that help me feel better!
  • Exercise….need I say more? This is a deal breaker–without exercise you are going no where fast.
  • I started doing my food journals-that I nag you all to do. When you track and see what you actually eat in a day, it will wake you up fast. You will be able to catch any portion distortion or overeating when you see it on paper
  • Late night eating…this is a tough one still. I work odd hours so when I get home if I don’t have a post workout protein shake then it will lead to me opening the cupboards looking for food. The shake and having tea help me get through the hours before bed. I also cut off the eating 2 hrs before bed…the kitchen is closed!

For many of you, you know all of this and it is more often than not, a mental game. This is where you summon up that mental toughness.  It’s just food. Crappy food makes you feel like crap.  Sorry, there really is no way to church that statement up.

Recognize your triggers and be aware of how you can fix them.

If you actually want to change your body you need to change your mind and yes it wouldn’t be me without saying “get your head in the game” (shout out to High School Musical)

Will it keep you up at night because you didn’t have that extra Pina colada, Egg Nogg or  butter tart?  Heck no it won’t!  But I know you go off the rails, at some point you will ask yourself, “Did I really need to eat that entire box of chocolates?”

Jingle bells people not Jiggle Bellies!!!

BONUS – Yummy Smoothie
  Banana Split Smoothie

1 Scoop of Carrie’s Vanilla Protein
1 Frozen Banana
1/2 Cup of Frozen Pineapple Chunks
5 Frozen Strawberries
1 Teaspoon of Pure Cocoa Powder
1 1/2 Cups of Cold Water

Blend and enjoy the no guilt treat!

Beware of the “Experts”

I saw this on Facebook the other day , shook my head and now I have to comment on it.

Just have a baby, low on energy, want your old body back? (notice the bad grammer-guess the product doesn’t help that)
Have picky eaters, children, teens, seniors, want to ensure their nutrition?
Need to lose weight for health reasons, Diabetes, Heart Conditions, Back Problems?
Want more Energy for family, friends and the busy holiday season?
Want to trim down for Family Pictures, High School Reunions or Tropical Vacations?

Well what is this all in one miracle that works for children to seniors?
For sickly people to people in pain?

So if you are trying to lose baby weight or if you are a senior with a disease then this miracle product will work for you!! Actually, it will work for anyone with a heart beat including the dog or the squirrel on your lawn.


This is a post from someone with ZERO health/fitness training and education–pimping some product.

I am sure you all know someone like this. It could be a neighbour, co-worker, family member that has gotten involved with some kind of multi level marketing company.

They have no idea how these products are manufactured–they have no idea about the “ingredients” in these products–all they know is that it might help them lose weight and get rich.

What also shocks me is that smart people will take health advice from someone who has no training or education–that is a whole lot of crazy!

I always find amusing is that the majority of these people selling these types of miracle products are usually unhealthy, sick and broke!  Great role model for your company folks.

If you are selling a weight loss product, you likely shouldn’t be overweight.
If you are trying to get someone to join your “company” you likely shouldnt be broke.

There is no miracle product that is a one size fits all…..read that again.  If someone is trying to tell you that it is good for your kids and for your grandparents they are way off base. (Unless they are selling water or vegetables).

What I see usually, are people who are drawn into these quick fixes and then they are on to the next one.  It might not be a direct selling company, it might be that they started with Jenny Craig and then moved on to Herbal Magic and then on to the next diet centre. Or diet books; one week it is Atkins then the next week it is the blood type diet.

What the heck has happened to society……
Everyone is looking for the easy way out.
Lazy, lazy, lazy.

Losing weight takes an effort.  No magic drinks, pills, lotions or potions.

Guess what, you did this to yourself. You did not wake up with an 30 extra pounds on your frame. You had to have the Eggs Benedict when a veggie omelet would’ve been fine. You had to have the chips because they were out on the table at a party. You had to have the pizza because everyone else was. You couldn’t pass up dessert because it was your favourite……shazam you gained weight!

Everyone is unique…..its this special thing called DNA, maybe you have heard of it?!

Your genetic makeup is your own. So what works for Sally won’t necessarily work for you.

One thing that is true is that you need to eat real food–(not boxed food) and you NEED to exercise—-those are two truths that will never change.

Just so we are clear anyone telling you to buy some “magic” product and replace two of your meals with this magic product and you will be a brand new person is lying.

Slim Fast said the same and remember what happened to Oprah when she went on that liquid diet.  Yeah she lost weight but now look at her.  Has she ever been able to keep it off? Did she ever learn why she loses weight than gains it back, faster and bigger then before?

What’s your thoughts? Let me know…agree / disagree?