Why to drink water and not fizzy drinks

One of the things that you can do to keep healthy is to drink plenty of water

So do you drink water rather than fizzy drinks?

I know that often when I recommend to people they should drink more water they think they will find it difficult so I thought a few facts might help.

Did you know that researchers estimate that drinking 2 litres of water a day (about 8 glasses) can increase energy expenditure by about 96 calories per day.

Drinking water about half an hour before meals can also reduce the amount of calories you end up eating. In fact one study showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t drink water

Increasing water intake can help with constipation.

Increased water intake appears to decrease the risk of kidney stones.

But why else is it better to drink water and not fizzy drinks such as coco cola? You might think it is because of the sugar, but it is far more complicated than that, although the sugar is an issue

If you look at any can of fizzy drinks you will see that most have phosphoric acid this can be as high as 2.8 pH (very acidic) and this will trigger a massive emergency calcium (alkaline) flush to balance the acid in your body.

So much calcium is used that it takes 5-7 days to ‘detox’, or restore this precious mineral. And these reactions use a lot of water, so in fact the fizzy drinks are not hydrating your body as you might think.

The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. A severe lack of minerals can lead to Heart Disease (lack of magnesium), Osteoporosis (lack of calcium) and many other diseases. Most vitamins cannot perform their function in the body without the presence of minerals so basically you are preventing your body doing what it needs to do to keep you healthy.

Did you know that drinks high in phosphoric acid can do a great job of cleaning corroded battery terminals, remove rust from metal or toilet bowels? Soda can eat through the liner of an aluminium can so why would you drink it?

Soft drinks steal water from the body. They work like a diuretic which takes away more water than it provides to the body. To replace the water stolen by soft drinks, you need to drink 8-12 glasses of water for every one glass of soft drinks that you consume!

Your body needs 8 – 10 glass of water per day. If you are drinking soft drinks you need to drink an additional 8 – 12 glass. So this would mean you need to drink 16 to 22 glasses of water per day to hydrate and replenish your body’s water requirement.

Of course there is the sugar and the high amount of sugar in Soft Drinks causes your pancreas to produce an abundance of insulin, which leads to a “sugar crash”. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases. This is particularly disruptive to growing children which can lead to life-long health problems.

Soft Drinks severely interfere with digestion. Caffeine and high amounts of sugar virtually shut down the digestive process. That means your body is essentially taking in no nutrients from the food you may have just eaten, even that eaten hours earlier.

Last, but not least, Diet soft drinks contain Aspartame, which has been linked to depression, insomnia, neurological disease and a plethora of other illness. The FDA has received more than 10,000 consumer complaints about Aspartame, that’s 80% of all complaints about food additives.

So my advice is to just drink water;  it is freely available and certainly free of all the problems that soft drinks can cause.

If you want to add some flavour add a slice of lemon and ice cubes and you will find it very refreshing.

Try this for a week and just see how much better you feel!

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Have the water not the Coca Cola

Celebrations allowed

Even if you are trying to lose weight or just eating healthily you can celebrate and I have been having a great time this weekend at my daughters hen party.

The trick however is to just have some days either before or after making sure that you balance the week and I have some typical days planned to help me do that.  I certainly will need them this week following some exciting cocktail making and drinking at the weekend .

This would be a typical balancing day for me  which you might want to try after a party

With your 1/2 pint skimmed milk this will give 1000 calories for a women and 1300 calories for a man. I would never recommend eating less than this in any day.

Breakfast

A tomato and herb omelette

Serves 1       cooking time 5 minutes

150 calories per person

1 Egg

2 tablespoons of skimmed milk

1 teaspoon of fresh herbs e.g. chives, basil or oregano or ½ teaspoon of dried herbs

½ teaspoon of olive oil

2 tomatoes sliced thinly

Salt and pepper

1 slice of brown toast (45g)

  • Beat the egg and milk together season and add the chopped herbs
  • Heat the olive oil in small pan and cook over a medium heat for about two minutes to set the base. Lay the tomatoes over one half of the omelette and season with salt and pepper
  • Cook the surface of the omelette under a grill until set and serve with the piece of toast.

You can carry this recipe by using mushrooms rather than herbs.

For men use two eggs to increase the calories to 225

Eating protein on your balancing day for breakfast will help your metabolism

Lunch

Tuna Cheese Bake

Serves 1        Cooking time about 20 mins

Calories 265

90 grams (3oz) dwarf green beans sliced

1 tomato cut in wedges

90 grams (3oz) cooked brown long grained rice

30 grams (1oz) canned tuna in brine drained

2 teaspoons of lemon juice

1 teaspoon of olive oil

1 teaspoon of chopped parsley

½ oz fresh breadcrumbs

½ oz Red Leicester cheese grated or any type of hard cheese you prefer

Salt and pepper

  • Preheat the oven to gas mark 5/190c. Cook the green beans in lightly salted boing water for 5 minutes and drain well
  • Mix together the beans, tomato, cooked rice, tuna, lemon juice, olive oil and parsley and put into a shallow baking dish and season
  • Mix the cheese and bread crumbs together and sprinkle them over the rice mixture.
  • Bake for about 15-20 minutes until brown of the surface

Add one low fat yoghurt to bring this up to approximately 350 calories for women

Men should increase the amount of tuna to 60 grams and the cheese to 30 grams or 1oz bringing the calorie total 450.

Main Meal    Grilled Chicken with Mushroom Sauce

Serves 1 Calories 380

Preparation and cooking time 1 hour marinating and 25 minutes cooking

90 gram (3oz) Skinless boned chicken breast

2 tablespoons of lemon juice

2 teaspoons of chopped parsley

1 small garlic clove crushed (optional)

1 teaspoon of olive oil

60grams (2oz) of Pasta shapes (farfalle is good with this)

90 grams of button mushrooms sliced

200ml stock made with ½ a vegetable stock cube

2 teaspoons of cornflour blended with a little water

Salt and pepper

  • Split the chicken breast in half horizontally with cutting it right through. Open it out flat and lay it in a shallow dish.  Mix together the lemon juice, parsley and garlic and oils.  Season with salt and pepper and pout the marinade over the chicken.  Allow to marinade for 1 hour turning once
  • Preheat the grill and cook the chicken for about 12 minutes turning it once and basting it with the marinade. Put the pasta to cook in lightly salted boiling water
  • Whist the chicken and pasta are cooking put the mushrooms into a saucepan with the vegetable stock bring to the boil and then simmer for 5 minutes.
  • Add the blende cornflour to the mushrooms and stir until thickened and smooth.
  • Drain the pasta and spoon it on to a warmed plate serve the chicken them pour over the mushroom sauce

You can use basil or chives if your prefer to parsley

Vegetarians who eat Fish can replace the chicken with a salmon fillet.  Men should add an extra 30 grams to both the pasta and the chicken to increase the calories to 450.

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Cocktail Master Class at Smugglers Cove at Albert Dock Liverpool !

Lose weight for life in 2017

Why not make 2017 the year that you lose weight and keep it off.

If you have been ‘dieting’ for years only to keep putting weight back on then try a different way with

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I know from personal experience that ‘diets’ don’t work. The real key is eating more healthily and moving a bit more so that you lose weight but don’t give up everything you enjoy.  In that way you lose weight steadily but don’t put it back on.

This is the basis of the Weight Away plans where I help you to

  • eat healthy easy to cook meals that you can eat with your family and friends
  • understand portion sizes
  • understand what triggers you to overeat
  • still be able to have snacks without eating too much
  • get your metabolism working for you rather than against you
  • stop you from feeling hungry
  • and of course lose weight

The problem with ‘diets’ that promise you a quick weight loss is that often you will not be able to eat the same food as your family. You may be forced to buy expensive meal replacement food or shakes and you may lose weight really quickly only to put it all back on again.

I don’t think any of us really want to feel that our life revolves around a ‘diet’ that excludes us from eating normally with our family and friends. Or that adds more cost to the weekly budget.

So if you want try something different visit http://www.weight-away.org and contact me for a free consultation and you can also take advantage of my New Year offers to make 2017 the year that you lose weight for life.

If eating ordinary food but getting extraordinary results in 2017 is what you are looking for then you have nothing to lose by talking to me other than weight!

On the run up to Christmas-a gift

I thought that if you see or regularly read my blog you would  welcome a copy of my Weight Away Christmas Special. You can read or print this by clicking the attachment.

Hopefully you will find some helpful hints and tips, along with menu ideas and recipes. That can help you enjoy Christmas without piling on the pounds.

This gives a useful insight to the type of help you get at Weight Away so I hope you enjoy.

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Christmas is coming

Yes Christmas is coming and I wondered if you are thinking that you wish you had lost weight this year.  Perhaps promising yourself that in the New Year you really will go on the diet to shift your weight for good.

I know I have been there in previous years regretting that I was still overweight and couldn’t get into clothes I wanted to for the Xmas Party.

Well if this you and you want to make 2017 the year that you beat a weight issue then I would love to speak to you.

I am only writing a short blog this week as I have been away for a few days enjoying a city break.  It was good that I did a lot of walking both sightseeing and shopping in the fabulous city of Oxford as well as attending an Alabama 3 gig which involved a lot of dancing.  Hopefully that will have counteracted the alcohol!

Life doesn’t have to be dull when you are losing weight or keeping it off, everything is just a balance.

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Do you exercise to lose weight?

Some people think that exercising is the answer to weight loss.  It can certainly help but on its own it is not likely to help you lose as much weight as you think.

Looking at some typical exercises did you know that

30 minutes of swimming averages  200 calories

30 minutes of fast walking averages  100 calories

30 minutes of running averages  300 calories

All this depends on your weight and the speed you do, but if you think of the typical calories in some of the snacks you might be having it becomes a very sobering thought. for example

Walkers Ready Salted Crisps are 171 calories

A Mars Bar 260 calories

A Signature Tall Hot Chocolate from Starbucks 393 calories

That doesn’t mean that exercise is a waste of time as it helps to keep you fit, stimulates your metabolism and of course tones you up.  But you can easily undo all the good if you tuck into sugary snacks, drinks and crisps.

Personally I aim to walk at least 10,000 steps a day and add whatever else I can fit in such as swimming and a session at gym at least 3 times a week  (not done so well with the swimming and gym recently because of my broken wrist but aiming to get back to it in the New Year now I am on the mend)

If you want to know more about eating healthily and exercising to lose weight I would love to hear from you.

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How drinking can sabotage your weight

If you like to have a drink of alcohol this is just fine as long as you don’t overdo it but I know it is so easy to be drinking lots of calories without even realising it.

Having a few tricks up your sleeve to help you can be useful and some of them are really obvious

  • have slimline mixers with gin or vodka
  • have soda with white wine to make it go further
  • try a 5:2 approach, 5 days alcohol free 2 days when you have a drink
  • Volunteer to drive friends and family to restaurants/pubs so you can say no
  • don’t drink on an empty stomach
  • avoid salty snacks such as nuts or you will want more to drink

But don’t feel you need to cut out alcohol altogether and when you have a drink enjoy it.  I had 2 delicious glasses of Blackberry and Elderflower Pimms with Schweppes Slimline Lemonade while watching Andy Murray win Wimbledon last week and drank it guilt free!

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with the fresh blackberries!

If you want to know more just contact me at enquires@weight-away.org