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Tag Archives: water

Summer is (un)Officially Over – It’s Time to get Back on Track!

Posted on September 14, 2015 by

The kids are settled back in school, summer cruises with all-you-can-eat buffets are a not-so-distant memory, garden cucumbers and peppers have ceased production, and cooler weather is on the way. Personally, I couldn’t be happier that summer has passed ( along with the mosquitos) and Autumn is around the corner. Fall is a breathtaking time a year, full of brilliant colors. It’s a perfect time to take long, purposeful walks.

“One’s greatest challenge is to control oneself.” (Kazi Shams).

How far off track did YOU get over the summer? It’s time to get back on that wellness track: healthy eating, consistent exercise, and regular sleep patterns. Getting back to a healthy routine will be especially beneficial when faced with the temptations of the upcoming holidays.

CFWLS mobile appThe first step is to get on the scale and assess the damages. Weigh at least once a week to avoid surprises. Body fat and lean body mass are critical percentages to track. The higher lean body mass is, the faster your metabolism is, which leads to weight loss. Be sure to enter your weights into your CFWLS Mobile app each time!

Back to Journaling! Be aware of how many calories you’re consuming. Along with calories, carefully track Carbohydrates and Protein. Surgical patients should keep carbs at 50 grams and medical patients should consume about 50-60. Your CFWLS Mobile app can take care of that too!

CFWLS Weight and Inches Chocolate Protein ShakeOur Weight & Inches shakes are a tasty and effective means of losing the unwanted inches from summer. Filled with vitamins and minerals, 29 grams Protein, and only 200 calories, they make a perfect meal replacement.

Plan ahead by preparing meals the day before. Prepare enough supper to provide leftovers for lunch the next day. Bringing a packed lunch to work will avoid temptations such as fast food or co-workers’ birthday cupcakes. Fill up on protein which will keep you satisfied longer than carbohydrates (which break down more rapidly in your system).

Don’t forget to take your Vitamins for a strong immune system, increased energy, synthesis of hormones and more! Our Lipo-B injections can help give you energy and burn fat. We’re offering a great deal this month. Only $70 for 4 injections (Call 757.873.1880 to purchase)!

walking_feetExercise not only changes your body, it changes your mind, your attitude, and your mood.  Walking up and down hills at Busch Gardens on the 4th of July, and floating around the Hubba Hubba Highway at Water Country on Labor Day burned some calories, but it’s essential to incorporate movement into EVERY day. 10,000 steps, or 5 miles, a day is an attainable goal. Exercise will increase lean body mass, making weight loss easier. Even 15 minutes a day will make a positive difference.

Sleep deficiency is linked to numerous, chronic health maladies. It can lead to obesity due to increases of blood sugar. Proper sleep fosters creativity, memory, and proper growth and development. Cooler temperatures are more conducive to a good night’s sleep.

Watermelon is a refreshing and popular summer fruit. 92% of watermelon is water, which makes it a good choice to aid in hydration. However WATER is the best option to stay hydrated. Other drinks or fruits can add unwanted calories, carbs, and sugar. The average person should consume 64 ounces of water a day.

“He who fails to plan is planning to fail.” (Winston Churchill).

Success should be a habit, not a goal. Make it a habit to eat right, exercise, and sleep well. It’s time to get back on track and put the summer behind you.

Are You Getting Enough Water and Rest?

Posted on March 23, 2015 by

waterWhat do you normally reach for when you feel sluggish or lethargic?  No – Girl Scout cookies is not the best answer.  Now, if you had said a tall glass of water or even a pillow, you would be on the right track!  Hydration and Rest are vital for your health and well-being.  They are two of the key ingredients to feeling and performing your best.

Staying hydrated will keep you energized and may help you shed weight–even mild dehydration can slow metabolism. Every single cell in your body needs water. Water transports nutrients and oxygen to your body cells and removes waste products. We recommend that you avoid drinking too many artifically sweetened beverages. Even though they are low in calories, they may interfere with your brain’s signals, prompting you to eat more. If you don’t like the taste of plain water, try adding sliced citrus fruits or cucumber for some flavor.

Drinking enough fluids is one of the simplest ways to keep energized and stay focused. A study of healthy individuals found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. When it comes to maintaining your energy, select meals and snacks that are rich in water, such as fresh produce or protein drinks.

The average person loses about 10 cups of water through daily activities.  Your actual needs will vary based on climate, diet and activity.  Have you replenished your system today?

Sleep, or more likely the lack of it, is sometimes responsible for our lack of energy.  Your body counts on being able to restore balance to your hunger hormones and other systems as you sleep each night.  When this doesn’t happen, your ghrelin and leptin stores may not be providing the proper signals to your brain, causing you to overeat.

You have probably noticed that it’s harder to make good choices when you’re tired. You may talk yourself out of going to exercise class or taking a walk when you get home from work.  Dinner may sound like too much of a chore and you find yourself at your old drive-through favorite.

Establish a regular sleep schedule. This will strengthen your body’s circadian rhythm and help you get the rest that you need each night.

Don’t let your defenses get down.  Arm yourself with plenty of water and a good night’s sleep.  You’ll be ready to take on the day!

Doc Weight Loss – Are There Any Benefits to Sports Drinks?

Posted on September 17, 2014 by

Fast Food Without Diet Disaster

Posted on July 09, 2014 by

Weight Loss Surgery Success – Can I Have Sports Drinks After Weight Loss Surgery

Posted on July 02, 2014 by

Food is Everywhere

Posted on June 16, 2014 by

satisfactionOne of the biggest barriers to dieting is that food needs to be a part of our everyday life.  We must eat to survive.  The temptations of all the food choices surround us continually.  In the shopping mall there are food courts and stand-alone kiosks that pull you to them through their smells.  Even outside Home Depot and Lowes are food concessions calling your name.  Attend your child’s ball game and there stands another concession stand.  Drive down any major road and you are reminded numerous times of all the choices there are in eating establishments. Grocery stores packed full of choices all trying to persuade you to buy their product.  What are you to do?

D I E T!

D evelop

I ntelligent

E ating

T echniques

You have the power to over come this barrier by taking control of the choices you make.

  • Get a good 7-8 hours of sleep.
  • Start your day with 20-30gms of protein for breakfast.
  • Eat on a regular schedule approximately every 3 to 4 hours.
  • Avoid the food court when shopping in malls.
  • Have a protein bar or two with you when traveling.
  • Go shopping with a grocery list and stick to it!
  • Shop the perimeter of the grocery store.  Most of the carb-laden foods are down those aisles.
  • Keep your thoughts positive.  “I can do this!”
  • Get to know your triggers so you can avoid them.
  • Celebrate each time you practice your “NO”.

YOU CAN DO IT!

 

Why Water?

Posted on June 02, 2014 by

Are you drinking enough water?  With summer on its way, your water consumption is important in preventing dehydration.  Your body can lose 2 to 3 quarts of water a day so replacing that loss is critical.  Here are a few tips to help you get those 64 oz of water a day.

1.   Fill a designated pitcher each morning with your 64 ounces of water. Pour your individual servings directly from your pitcher through out the day.  Complete your pitcher by the end of your day.  This way you can see how well your keeping up or pace your self so you aren’t consuming it all at one time.

2.  Have a large 8 ounce glass of water with each transitional time of your day; upon waking, as you leave the house, when you get to work, your lunch break, that afternoon meeting, as you leave work, in the car on the way home, etc.  Make it part of your routine.

3.  Incorporate it into your bathroom trips.  Drink a large glass of water right after each of your potty breaks to replenish yourself.

4.  Carry a refillable 8 or 12 ounce bottle with you at all times so you can sip from it easily throughout the day.  Place the appropriate number of elastic bands on it and move them from the top of the container to the bottom as you refill your bottle.

5. Not much of a water drinker?  You may want to add a flavoring to entice you: Lipton To Go (0 cal), Crystal Light (5 cal), Sugar Free Torani Syrup (0 cal), lemon or lime juice, your options are endless!

 

Splash Away the Weight!

Posted on May 26, 2014 by

What’s that?  You want to see weight loss but don’t like to sweat?  With June, July & August stretching before us, consider the pool as an option for exercise!  Pools can be a great place for you to burn calories & gain lean body mass while keeping yourself cool.  Plus it’s fun – what more could you ask for?

We all know that swimming is a great form of cardio exercise. But, did you know that there are many ways to benefit from water play even if you don’t swim?

Pool workouts give you “better balance, agility and endurance, which is a great confidence boost for anyone who has shied away from exercise in the past,” says Mary Sanders, Ph.D., associate      professor at the University of Nevada School of Medicine.

Start with water walking!  Waist-deep water is ideal for you to walk across the pool swinging your arms like you do when walking on land. Place your whole foot down with each step and keep your back straight.  Engage those abdominal muscles for an extra bonus. If that seems too easy, a pair of water gloves or aqua dumbbells can add resistance.  (The pool stores carry these type of toys but so do most of the discount stores).  Looking to kick it up a bit?  Try jogging!  All of the impact that your feet, ankles & knees absorb on land is gone but the benefits are still in place.

The  buoyancy you feel may make it more comfortable to exercise for longer periods of time,        allowing you to burn more calories.  Aquatic exercise is often recommended for people with joint pain.  Water helps to support and massage the body as you exercise and may make it easier to    increase your range of motion.  Because your body is supported by water your heart rate is slightly lower, water workouts are relatively safe for overweight or pregnant individuals and those suffering from hypertension and heart disease.

Take advantage of the resistant properties of water to strengthen those muscles in the core and   upper body as well.  Have  fun but don’t forget sunscreen!

 

Bouncing Back from Childhood Obesity

Posted on May 07, 2014 by

Drive Thru Dilemma

Posted on April 08, 2014 by