Add These Foods To Lose Weight

I know what you are thinking? How could adding more food to my daily food intake help me lose weight?
By  adding these foods I am about to list daily you will see it is about nutrition. This is an excellent way to add nutrient dense foods to your diet without the deprivation, in turn you will begin to feel more satisfied and reach less for the junk.

For 2 weeks (14 days) I want you to begin to add the following:

1. Eggs - I love eggs, they are high in protein and have lecithin in them which helps break down fat in the body. You can choose hard-boiled, scrambles, poached or soft-boiled your choice but without adding any fats/oils to cook them.  Easiest method for me is boiling eggs the night before and pre packaging them into baggies (2 eggs) sprinkle with some sea salt and pepper and I can grab and go.

2. Oatmeal - oatmeal has been around for ages, even as a child it was the breakfast of choice. There are many varieties out there today that are sugar laden and full of chemicals. I urge you to only consume real steel cut oats. Make sure it is 100% whole grain as well. Oatmeal is a healthy carb and digest slowly which means you get a steady energy flow. It's full of fibre and helps carry toxins out of your body. Add some berries to it and a sprinkle of flax seed and you are good to go. Alternatively, you can look at it as a vitamin, and pre package it in baggies or buy the packet variety and after adding your cup of hot water to it, eat it up in a couple spoon-fulls and done.

3. Detox veggies (2-3 cups a day) - veggies are fat burners. they fill you up. You really can eat al the veggies you want and you will lose weight. Have a big salad loaded with your favs and add  some steamed ones to your dinner. Asparagus, brussel sprouts, cabbage, carrots, cauliflower, celery, radish, cucumber, peppers, kale, green beans, tomato, lettuces, onions, squash, mushrooms, garlic, spinach, and zucchini.  (no potatoes)

4. Fruit (2 servings) -this is especially good if you have a sweet tooth, by adding sweet fruit to your diet you are guaranteed to be more satisfied and not reach for the sugary foods. Lots of fibre that will fill you up. They help detoxify you and burn fat.

5. Water with Lemon - lemon juice added to your water intake helps burn fat. Make sure you are drinking 2-3 litres a day. The combo also helps prevent cravings, so many people confuse thirst with hunger. Water will ensure you stay hydrated and help clear your skin and cleanse any toxins.

6. Whey protein shake (1 cup)  - Yes there are many people who cannot handle whey, but if you can, then it can do great things. It is digested very quickly and helps burn fat. You insulin levels improve and it stimulates the production of antioxidants in your liver. Whey also is great for muscle building due to the amino acids it has. Make sure your choice is LOW in sugar. Alternatively, Shakeology (regular or vegan) can be used or a brown rice protein shake. (vegan)

7. Herbal Tea - late night snacks, we have a tendency to need stimulation so instead of salty or sugary snacks, make a herbal tea. There are many varieties but endure it is decaffienated. Green tea mixed with a fruit tea is amazing, the fruit cuts the bitterness, but you still get the benefits of green tea. Green tea increases our serotonin levels which helps with our mood and energy, and suppresses appetite.

Many of you will think by adding all this food and drink will have an ill-effect and do the opposite. Not true.  It will help control cravings, suppress your appetite, and help you balance your bodies natural chemicals. In turn you will have more energy and your metabolic rate will increase thus increase fat burning.  You will find after two weeks you will be reaching less for the high calorie sugar laden foods because your body will want more nutrient dense food.

The Effect of Your Thoughts

Nothing has meaning until you say it does. ~T.Harv.Eker~

Okay so we have opposites in our life. Up/down, on/off, light/dark, positive/negative. These are all things that we perceive. One thing for sure is that until we put a meaning behind these occurrences they really don’t mean anything at all.

If you are colouring a picture, and you make it light, then it is light. Or you colour it darker and then it is dark. It isn’t anything except neutral in colour until you decide if it’s light or dark. You get to choose.

If you listen to music, it is nothing more than sound frequencies and vibrations. Is it loud? Is it quiet? You determine that.

Perhaps you know someone who always blows things way out of proportion? It could be someone who makes mountains out of every molehill.  There are everyday occurrences that can be taken either way.

Its perception and you can choose. 

Something’s are not that bad or that awful until we say they are and begin to believe it. We can flip that around and make it a whole lot less dreadful.

What you give meaning to, what you FOCUS on is the result.

If you focus on light, positive, happiness, joy, what do you think you will get? Yes, exactly that. Now if you keep your mood and mind stuck in the negatives like fear, loathing, jealousy, panic, tragedy,yes you guessed it!! You get that too.

Hey we all have a dual emotion going on all the time. It is completely normal to have the negative thoughts as completely normal it is to have the positive thoughts. The difference though in what results will follow is how long you decide to stay in one feeling or the other.

If you get the bad day, the bad mood, the grumpiness of people all around you, it’s okay to let it affect you, but if you stay there, and give all those circumstances your negative feelings and let them perch on your emotional tree branch; you are going to become exactly that. It’s up to you. Depending how long you decide to stay there determines your future perceptions of your life.
Alternatively, positive meanings that get perched on that tree are going to result in positive circumstances.

All those things in life, they are all neutral, just energy. You give them meaning. What are you going to choose? How long are you going to choose to remain? You are in control of your feelings and your life. We all have yucky days, but your decision to either get stuck in the negative or focus on the positive and change it up is all you.

GLUTEN FREE, Should you follow this trend?

Gluten. I figured I would write a post about this topic because it is becoming so "trendy" today.  First of all let me tell you what the definition of gluten is:

1. the tough, viscid, nitrogenous substance remaining when the flour of wheat or other grain is washed to remove the starch.

2. glue or a gluey substance.

The second definition is a great way to remember glue=gluten.

Now first off, I am not a food-sensitive person, I can usually eat a multitude of foods without any reactions or allergies. Though seeing many friends and celebrities choose a gluten-free lifestyle has prompted my interest. Thought I would delve into the topic and get some much needed information about it, not just for myself but for all of you as well.

When we hear about gluten free lifestyles we assume it is due to an intolerance and or celiac disease.  (A gastrointestinal disease characterized by an inability to absorb the protein gluten, resulting in diarrhea, the passage of stools having a high fat content, and nutritional and vitamin deficiencies. Individuals with celiac disease must avoid ingesting products made from grains containing gluten, including wheat, rye, barley, and oats.)  The American Heritage® Science Dictionary. Retrieved August 27, 2013,  from Dictionary.com website: http://dictionary.reference.com/browse/celiac disease

Like many who are lactose intolerant and unable to digest dairy products have refrained from those foods. Did you know that we all have a lactose intolerance? Yes, just some of us are more sensitive than others. As babies we have the enzymes to help breakdown the lactase, but as we age we slowly decrease the ability therefore making us intolerant to dairy.

Gluten can be put into the same classification, some just do not digest it as well as another.

Okay, those with the disease are completely understandable in order for them to have a proper functioning digestive system, but what about those who just choose it.  Well some may just be doing it because as I said before it's trendy, but I am pretty sure there are a few people out there that are conscious of what they put into their bodies and decided that gluten was not something they wanted. Let me tell you why.

• We do not fully digest wheat. The undigested portions of wheat ferment, and produce gas and bloating.
• Wheat is a pro-inflammatory. A pro-inflammatory quikly converts to sugar, causing a rise in the body’s insulin levels, causing inflammation at the cellular level, and weight gain.
• Wheat can cause leaky gut syndrome. Leaky gut syndrome is a condition where  intestinal substances are leaking into your bloodstream — substances that shouldn’t be there. This is caused by the your body treating the gluten as a dangerous substance and in turn begins to create antibodies to attack it. Although when it begins to attack the food, it also attacks the enzymes that were secreted in the first place to help break it down and in turn breaks down the intestinal walls allowing food and toxins not digested to get into your bloodstream.
• Refined wheat has little nutritional value. The wheat today has to have  nutrients added back into it because of the lengthy processing of refining it. They take out all the nutrients during the preparation. (similar to "from concentrate") And even then, the wheat’s not that healthy, from a nutrition standpoint because it is now enriched with chemically made vitamins and minerals.
• Wheat is one of the top-eight allergens. A lot of people are allergic to wheat — so many that it is one of the top-eight on the allergen list.
• Many people have gluten sensitivity or celiac disease, and don’t know it. \statistically 1 in 100 people has celiac disease — but most don’t know it.  There have been estimates that they are as high as 50 - 70 percent,of the world population.

So what can you do to find out if you are sensitive or have an intolerance to gluten?  Elimination diet.
You will have to eliminate all gluten based foods from your diet for a minimum of 30 days. After the month, slowly re-introduce those foods.  If you have an adverse reaction, it is most probable that you have an intolerance.  Another way to determine this is to actually make note of how you feel without it in your body and then how it feels when you re-introduce it.  Look for symptoms such as bloating, gas, diarrhea, headaches, and even skin irritations.

Here is a list of gluten foods:

barley, rye, oats, spelt, kamut, wheat ( not all oats..make sure they are clean and not manufactured in the same facility as wheat products and you should be okay.)

places you would never think are soup mixes, salad dressings, and sauces. It can also be found in cosmetics, vitamins and even Play Doh.

So now what can you eat?

Veggies..all of them!!

Fruits...all of them!!

Meats/Proteins: poultry, fish, soy/edamame

Dairy: eggs and almond milk

Grains: brown rice, quinoa, uncontaminated oats

Nuts/Seeds: Flax, walnuts, almonds, cashews

Oils/Condiments: Olive oil, almons butter

Miscellaneous: gluten-free pre-packaged foods..but buyer beware..many items sold on the shelves today may be gluten-free but in turn they require another binding agent and have replaced the gluten with fats an sugars.

Easiest way to help you on your way to gluten free is to eat as close as possible to nature.  The less processing the better.

So your choice, if you have not had an intolerance and not diagnosed with celiac, you can continue to add gluten foods to your daily diet. If you want to give it a try, do so. I think I will be doing it as well.  It can't hurt, and what better way to feel even healthier than to keep your body functioning at it's best.

Be well!

6 EASY Steps to Accountability

Webster's dictionary defines accountability as :  the quality or state of being accountable especially :  an obligation or willingness to accept responsibility or to account for one's actions.

We all have days when life just gets in the way, and we just don't want to workout, or stick to our diet. As true as those days and moments happen, we can't use it as an excuse to skip a day and throw our arms up in the air and say we will start again tomorrow. (I am not saying that a rest day is not allowed, it sure is!! but only when it's a scheduled one)

Maybe you keep starting and stopping because grandma had just made some cookies or pie and insists you eat it, perhaps you had a late night and just can't find any reason to wake up early and get moving your body.  It really comes down to how bad you want change.  How bad you want to transform your physical well-being.

When we have moments like this and we revert back to our old ways, remember it is completely normal, but there are two main reasons why as humans we don't persevere and continue to stay motivated.

1. We don't have a strong enough WHY.  Why are you doing this? Why did you start in the first place? If you can connect that why to a really strong reason you are more likely to follow through.

2. Accountability. Do you plan to do this on your own? If so, your chances are very slim that you won't succeed in your goal. When we don't have to be responsible to anyone but ourselves we tend to give a whole lot of slack to ourselves.  If you had a n accountability partner or group that is counting on you to continue your workouts and remain eating healthy you are likely to adhere.  No one wants to feel like they are letting down the group/partner.

So I have thought about this Accountability thing and came up with different ways to ensure you stay responsible.

Staying Accountable

1. Plan out your week. If you take some time on Sunday to write down what physical exercise you are going to do, you make it real. Perhaps you want to go running, how far? Resistance training, how many reps/weight. Oh and don't forget your meal plans. That is super important as well. This is a great way to be prepared for times when you are faced with what to eat and more likely to go through the drive thru.

2 Announce it to the world. Okay not the world entirely, but your world.  Tell your friends, your family, your co-workers etc.  You can call them up, use social media or talk to them in person. By letting others know what you are about to embark on will make you want to do what you set out to do. Seriously, those folks are watching and waiting.  Don't disappoint them my dear.

3. Get involved with a group.  If you register yourself to workout with others, whether it's a gym class, or a boot-camp that you go to once or twice a week, you are committing yourself.  If you have to pay money to go, sometimes that makes you want to go all the more.  It is an investment after all.  If you find a free group/class, you still have folks depending on you to show up.

4. Put your goals on paper.  Ever hear of a dream board or a vision board? Of course you have. Get yourself some magazine clippings and Bristol board and start making a hug collage of all your aspirations/goals/dreams. Now keep it somewhere you can see it everyday!!  If you don't want to do the dream board, then start putting pics of your optimal body on the fridge door, maybe even place a pic on your planner/agenda.  Seeing this will encourage you to stay motivated. We all want to reach our goals and looking at them everyday sure helps put our mind in the right place to achieve them.

5. Measure. Throw away that darn scale. Really it is just a number and is never a true account of your body. We have muscles and they always weigh more than fat so your 140lbs may be perfect for you, so if you are trying to be the 110lbs you were in highschool, think again. Take your measurements. Grab a measuring tape and start with your biceps, thighs, calves, waist, hips, and chest. Now record those numbers and every week, do it again.  You will see changes. (as long as you are sticking to your workout/food plan) Seeing those number change will be a huge motivator for you and help you stick to your regimen, thus making you more accountable.

6. Pictures. Go on, don't be afraid.  I know those initial pictures can be really hard, but you will thank yourself when you are done.  As soon as you about to embark on a fitness routine, either get a friend to take them or stand in front of a mirror. Side, front, back. Snap those pics. Every 30 days take them again.  Once you compare side by side you will see changes and this is going to motivate you. You will see where you need to concentrate more to make the changes you want. Perhaps your arms could use some definition, or you have that dreadful tummy, these pictures will help immensely. When you have completed your fitness program, go show the world.  Go on, post them on facebook and watch the response. All your friends and family will be so proud of you. The best part...you get to inspire others to stay accountable too.

Now tell me, what helps keep you accountable? Do you have another suggestion that works for you? 
What do you do when you are struggling? How do you get out of it and continue to push forward?

6 Steps To Winterproof Your Skin

It's that time again. Colder weather is upon us.
I know that I have always had issues with dry skin, but fall/winter season always makes it worse. I am sure a lot of us go through the same complexion problems.  With the warm, dry indoor air and the really cold temperatures outside our skin is a target for dryness and flaking. Here I offer up 6 Steps to

Winter Proof Your Skin.

Step One:
If you are currently using a foaming cleanser or gel variety you will want to make a switch to a cream based one.  The other ones are formulated to take away excess oils in our skin, which is ideal for summer temps but we need as much moisture we can get, so minimal oil removal is ideal. Another tip for washing our skin is to make sure the water is not too hot.  Yes the warmth feels great especially on those cold mornings but if you are planning on running out the door, stick with warm to cool water.

Step Two:
Remove those dead skin cells. You've heard it before but you need to exfoliate at least two times a week.  Exfoliating helps remove the dry flaky skin and leaves your skin ready to produce fresh new moisture full cells. Quick tip, when choosing an exfoliator pick one that has microbeads in it.  Those ones with ground up nuts or shells in them will be too harsh and cause your skin to tear.

Step Three:
Slather on the intense moisturizers. You probably don't want to use one that leaves that heaviness to your skin but there are some great varieties called serums.  These serums help add that extra moisture layer we are looking for during the colder months. They help seal in the moisture after washing and can help create that fresh dewy look we all want.  After it has dried, add your regular day moisturizer and you'll be all set.

Step Four:
Protect your skin. Wear sunscreen. You've heard it many times and most of us are on the wagon. Please use a SPF. You may think that because you don't spend hours outside soaking in the sun rays that it isn't necessary but walking to and from, driving in our cars and sitting near windows with the sun beaming in still have an effect on out skin.  If you are a skier or participate in winter sports it is a definite requirement.  A moisturizer with a SPF of 20 is sufficient and if you want to add extra protection, when choosing your cosmetics you can find many with SPF in it.

Step Five:
Change your moisturizer.  For the best results, choose a thicker cream. I know as I said earlier we don't want the heaviness so you can choose ones made of avocado or oatmeal.  They will provide that extra protection without the yucky feeling of just too much.

Step Six:
Don't forget your kisser. Our lips tend to get chapped and with those windy cold days it almost seems inevitable. Be sure to exfoliate your lips as well. Our lips do not have any oil glands in them and need all the extra moisture they can get. Be sure to coat with a lip balm or lipstick to keep the cold air from drying them out.

Bonus Step:
This is one I am sure most of us have forgotten. Sure we can apply all the creams and serums we want to help protect and prevent the dryness, but a great way is make sure we are hydrated from the inside.  Be sure to drink you water.

I hope these 6 Steps to Winter Proof Your Skin will help you.  I have been able to maintain a flake free complexion after using the steps mentioned above.  Alternatively, speak to a skin care specialist/dermatologist if your condition is excessive. They will have medicated cleansers and creams that may assist you.

Plan Your Meals for One Week In One Day

We have all read and heard how important it is to meal plan and to prepare our meals in advance so that we do not fall off of our positive food choices. The truth is that we sometimes find it difficult to actually know what to do. I have broken it down for you to help you plan and prepare for the whole week.
Step One
Bake or use the grill for all your proteins. First decide, do you want chicken, fish, or beef? Know that fish will only stay fresh for 1-2 days and beef/chicken about 3-4 days in the refrigerator so it is important if you want fish make sure it is early in the week. Perhaps Trout Tuesday or Mahi Monday. You get the idea. If you want you can freeze them after they are cooked and easy to pull out the night before or morning of, then just warm up in the oven.
Step Two
Time to cook those carbs!  Grains, root veggies. I suggest baking the veggies. These can stay fresh in the fridge for 4 days. They help keep you feeling full and sustaining your energy levels  and offer up some great nutrients.
Step Three
Make a big batch. If you have a slow cooker or crockpot then time to use it! If you have room in the fridge, you can place the whole ceramic pot in the there and make as many servings as you want, all ready to go.
Step Four
Snack time. We all have cravings and need pick me ups. Grab some zippered baggies and get stuffing. Lots of options to choose from: carrots, celery, cucumber, cherry tomatoes, grapes, sliced apples, and nuts.  How about hard boiled eggs? You can also do this with protein muffins or bars.

Limit your snacking though. No more than 2 servings of fruit and 1 oz of nuts. You can go crazy on the veggies because they have minimal sugars.  Keep them in the fridge and when you are on your way out the door, grab a pack or two and keep them in your bag/purse for an easy go to snack.

Here is an excellent crockpot recipe to get you started:

Slow Cooker Lettuce Wraps
1.5 cup of wild rice
2 3/4 cup veg broth
1lb chicken breast cut into 1 inch pieces\
1 shallot, 1 medium carrot, 1 celery stalk finely chopped
8oz sugar snap peas, halved
2 tbsp. raspberry vinegar
1/4 cup fresh parsley chopped
1/4 tsp each  sea salt and black pepper
1 head of Boston lettuce
Directions:
1. Rinse and drain rice, place the rice in the slow-cooker and add broth, celery, carrot, shallot  and chicken. Cover and cook 5 hours or until the rice has opened and NOT mushy.
2. Stir in snap peas, vinegar, parsley, walnuts, salt and pepper
3. Remove 12 leaves from the head of lettuce, rinse, dry. Spoon about 1.2 cup of the rice mixture into the lettuce bowl and roll up. ENJOY.
*adapted from recipes.com*

No Bake Pumpkin Energy Bites

It's the onset of fall and one of my favourite things is pumpkins. Not only do they make an awesome jack-o-lantern, but they are filled with goodness and yummy seeds you can roast for a quick snack.  Remember being able to buy them pre-packaged at the corner store? Well you can make your own without the added preservatives and such that go into those packages.  I will be adding how to make the pumpkin seeds later on but first I want to share this amazing recipe I stumbled upon.. It is guaranteed to be a mainstay in your kitchen. The best part is you can make them all year, not just "pumpkin season".

Makes: About 25 1-inch balls

What's in them and what you need:

• 8 oz. (about 1 packed cup) chopped dates
• 1/4 cup honey
• 1/4 cup pumpkin puree
• 1 Tbsp. chia seeds or flax seeds
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• pinch of salt
• 1 cup steel cut oats
• 1 cup toasted coconut
• 1 cup toasted pumpkin seeds

How to prepare:

Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until combined. Cover and put in the fridge for at least 30 minutes.

After a half hour use a spoon to shape it into your preferred size of  balls. (an inch is probably good.)  If you prefer you can just press the mixture into a pan lined with wax paper and then cut them into bars or squares..

Keep them in the fridge, and the best part is that they stay good for up to 2 weeks, so you can make lots and not have to worry about running out..you won't want to because they are that good.

Thank me later and ENJOY!

6 Tips on Becoming a Morning Person

If you are anything like me, your bed and sleep are 2 of your favourite things.  After working a full week, the one thing we all crave is being able to sleep in, no alarms, and no responsibilities.  You also know that old saying "the early bird catches the worm" is so very true. You want to start working out perhaps and know that rising early is your only option to find time to get a workout into your busy life but the thought of taking away those precious sleep minutes doesn't entice you one bit.
Well I was a lot like you, and there are many others who feel the same way too.  So after having a few friends ask me how I made the shift and am able to wake up earlier than I really need to I decided to write down my 6 Tips on Becoming a Morning Person.

Tip #1

Lay your clothes out the night before. If you can just get out of bed and slip into your workout gear right away, or place them beside your gym bag so you will be ready to hit the gym without searching for a matching sports-bra.  If you don't go to the gym, you can lay out your clothes for work as well. This saves time to enjoy a cup of coffee or watch your favourite morning show.

Tip #2

Go to bed earlier. Yes. If you plan to wake up at 5.00am make sure you are not crawling into bed to go to sleep at midnight. You will be exhausted and less likely to get out of bed; you'll be hitting that snooze button numerous time.  Our bodies need rest, and some need more than others but please for your own wellness make no exception to get a minimum of 7-8 hours per night. If you are one of those who needs 9hours, well count backwards and get your head on that pillow.  If you find it hard to fall asleep, there are a couple of ways to help you lull off. (listen to meditation audios, turn off the t'v's, the lights, use white noise like a fan, or go to bed at your regular time for a couple nights and still get up earlier than normal, your body will give up and force you to sleep at an earlier time)

Tip #3

Have something/someone depending on you. It could be a mini romantic breakfast with your spouse, it can be your dog who wants to go for a walk or a run. You can have a workout buddy waiting for you at the park or the gym. The point is, if you have someone depending on you and waiting for you to show up, you will get out of bed. Go on, make a date/time with a loved one or friend and make sure you are there.

Tip #4

Ease into it. Let's face it, it is hard to just change our schedules overnight. So if you normally wake at 8am, try setting your alarm to 7:45am tomorrow, then the next couple days, make it 7:30am, etcetera until you get to the time you need. Taking it slow and easing into the change can help tremendously. You probably won't notice much of a difference and be less sluggish in the mornings.

Tip #5

Look forward with anticipation. Perhaps you want to enjoy a leisurely cup of coffee, and read a chapter in a great book.  If you want to take a long hot shower, you know the ones we tend to take on our days off.  Imagine getting one of those throughout the week. What a treat that would be. Having something to look forward to will enable you to jump out of bed a whole lot easier.

Tip # 6

Be Consistent. Set your alarm to get up everyday at the same time, and be sure to go to bed at the same time every night. Mind you, when the weekends come, or you have a day off go ahead and sleep in. Just not all morning. Perhaps instead of 5am be sure to get up by 7:30am.   After consistently sticking to the schedule, your body will adjust and your sleep cycles will average out and you will be waking up early all the time.  It gets easier, especially if you stay consistent. Creating the habit of rising early can aid you in many things.  All those to-do's that you can't seem to find time for, suddenly become available because you decided to rise up early and start your day.

I hope my tips on becoming a morning person have helped you. I know that change is hard. Waking earlier everyday will get you ready and set the tone for the day. When I wake up each morning, my schedule is first to take the dog out,  have a cup of coffee; I then get my workout DVD on and get my blood pumping.  I have a post-workout shake and hit the shower. I have this all done by 7am.  I don't have to get my kids up for school until 7:30am so that extra half hour I spend scanning my planner and jotting down all of the things I want to accomplish that day.
Becoming a morning person is well worth the effort!

Food Cravings, What They Mean and HOW to FIX them.

We have all had food cravings, and we all have indulged those desires. Have you ever wondered why? Do you think it's just a memory of how yummy that food was and your mind is asking for a replay to excite your senses? Well as likely as that can be, there is a deeper meaning behind our food cravings.  I have composed a quick list below that mentions the most common of cravings, what you might want to eat in place of it and why you are probably having the food craving in the first place. Before you scroll down, I want to tell you that most cravings come from a lack or deficiency in our nutrients. Weird isn't it? Most cravings are the first sign that your body is deficient in some nutrient, and is in essence craving it.

Food Cravings And What They Mean

Sugar:
Sugar has the reputation of giving energy.  First off, sugar may give a quick energy boost but if you are craving it, you are most likely in need of CHROMIUM.  People who go for the sweets usually have been engaging in an extreme diet restriction. Yes their body needs more energy, and because of the poor diet they are lacking the energy needed.  Carbohydrates are our energy sources. There are Simple Carbs and there are Complex Carbs. Our bodies are in need of the energy quickly and knows the complex carb will deliver it but, deliver it slow and steadily whereas the simple carb will be more like an instant spike, thus we go for the sweets.  Ever have that 3 o'clock slump..lack of energy? Bet you crave sugar!
The best and healthiest option to deliver that sugar craving is to eat FRESH FRUIT.

Salt:
Ok so you just have to have those potato chips, or pretzels. Well you need SODIUM.  You are probably wondering  how sodium fits into a nutrient your body needs. Well the need for it is very low on the scale, and most people who crave it have been living off raw foods. Sodium in our diets plays a role in allowing our blood pressure and circulatory systems to stay in optimal shape and prevent blood clotting.  I also know that if you find yourself feeling faint or light-headed, a quick lick of a sprinkle of salt will instantly allow you to feel better. This is especially true for those with low blood pressure.
Your best option is to eat SPINACH and CELERY.

Bread & Pasta:
Who doesn't love bread and pasta? I know I do. When we crave it though it is usually because we are in a bit of a mood. These foods are CARBOHYDRATES and they also make our SERATONIN levels rise, which in turn help us to feel happier.  So if you have always considered breads or pasta a comfort food, you are right.  There is one more reason you could be craving them though, an under-active thyroid. Which is also responsible for making people lethargic and low energy, hypothyroidism makes your serotonin levels decrease thus the craving for the carbs.
Healthy option: Whole Grains, Spelt, Ezekiel breads and pasta. Please contact your doctor if you feel you may have a thyroid condition, and get tested so you can be properly taken care of.

Ice:
Yes ice. This craving is mostly seen in pregnant women and usually means low HEMOGLOBIN in the blood. This causes anemia, and the ice actually helps relieve pain and inflammation that anemia causes.
The best solution to raise your red blood cells is to eat IRON rich foods. You can find that in green VEGETABLES, RED-MEAT, and even BEET-ROOT.

Caffeine:
I know, I know, most of us can't seem to function without our morning cup of coffee or tea.  One or two cups a day is fine. Although if you are craving it and find yourself having more than 5 cups a day, be aware that your adrenal glands are most probably taxed. They are definitely not functioning at optimal levels. Caffeine stimulates our adrenals to produce adrenalin. Unfortunately continuously making your body produce it will inevitably make you more and more tired. This only results in you  a constant state of moodiness, fatigue, irritability, and sleep deprivation. Caffeine cravings can also mean a deficiency in IRON, and VITAMIN C.
Your best option to curb that craving and that will help out the adrenals as well is to eat, CITRUS FRUITS and GREENS.

The ideal way to conquer the food cravings is to eat a diet rich in nutrients and as close to nature as possible. Cut back on the packaged foods, the sugars, the white and bleached grains, limit your caffeine intake and be sure to drink your water.

Chick Pea Salad

Hey everyone, here is a quick and EASY way to add clean food into your daily diet.  Here I demonstrate using chick peas as the staple protein.  So you get your protein and good carbs combined that are an awesome addition to a green salad. Easy to make and yummy to eat.  Enjoy!!!

How to RECOVER from BINGE Eating.

So you ate way too much didn't you? Holidays, special occasions, Christmas and Thanksgiving dinners and treats. They are so hard to say no to, so you ate anything that tempted you.
It's okay!! Really it is!! We are human, we are allowed to eat a treat. We are even allowed to binge.

I have struggled with this myself and so I thought making a list of what to do in order to help out you if you ever find yourself with a food hangover was a great idea!

How to recover from Binge Eating

1. Eat.

I know you are thinking that this is not what to do especially after eating too much, but truly it is the only way to keep your blood sugar levels stable. Starving yourself the day after can only make you tired and listless, and cranky, and really..people don't want to be around you when you are cranky! So Eat up! But you are not going to have a replay of yesterday. You will eat 5-6 small meals every 2-3 hours.  Not big platefuls, not huge mounds of a serving, but portioned out. Do your best to stick to REAL WHOLE foods. no packaged, processed fake food allowed. So I am talking soups, fruit, steamed veggies, maybe some fish or other protein if you need want. You can even have a handful of trail mix, healthy fats are perfect to keep your energy up and eating as listed above will get your digestion process moving so you can eliminate all the yuckyness from the day before.

2. Be Kind to yourself.

Have a hot shower, or a relaxing bubble bath. The extra steam from the hot water will help open up your pores to release even more toxins.  Drink herbal teas, and stay away from sugars, bad fats, and heavy white carbs like bread, white potato or white rice.

3. Have a nap.

Yes, you have permission to have a nap. Sleep is the perfect way to regenerate, and recover! Doesn't have to be a long one, perhaps an hour is sufficient. Remember to listen to your body. If it is telling you, you are tired then find a quiet place and close your eyes.

3. Stick to your routine.

The holidays have a way of throwing us off our normal routine of the day. Yet even though you may be on holidays you can still keep a routine. This helps to regulate us, keep our minds busy so we do not fall back into another binge. Get up, shower, read a great book, go for a walk, clean the house, draw, paint, whatever it is that you do. If your binge happened when you were not on a vacation, then just continue your daily as always.

 

4. Forgive Yourself.

You may be telling yourself that you are fat, a pig, glutton, or whatever. You may be full of blame and shamefulness, but honestly and I am not going to downplay any feelings you may have but we all fall back at one time or another. It's OKAY!!! Be gentle with yourself.  Tell yourself right now "I love you, I am sorry, I forgive you." Keep saying it over and over until the blame game with yourself is gone.

 

5. Exercise.

Whether it's running, walking, weight lifting or a treadmill, get moving!! Yoga is a perfect choice when you are feeling out of sync. The sweat that you get from the exercise is just another way to remove those binge toxins from your body plus an added bonus is that exercise creates endorphins..those feel good hormones that clear your head, keep you feeling really good and happy!! Yes please!

 

6. Get together with friends or family.

Maybe you want to be alone, feeling gross and still blaming yourself. Get together with trusted friends or family. Get talking, chat. Have a tea together or go for a walk together.  This will help clear your mind too, and strengthen your loving relationships. Those people will help remind you that you are awesome!

 

7. Have a plan.

Next time when you are tempted, when you have a social gathering with tons of food, and everything looks delicious, have a plan.  That day when you are scheduled to go, keep up with your routine. Exercise, drink lots of water, eat small meals, eat whole foods, have a hot shower, tell yourself that you love yourself!! Trust me, all of that awesome loving of yourself PRIOR to the temptation is going to help you so much!! If you do cave and eat more than you wanted, remember don't blame yourself, you are human. Just wake up the next day and BE KIND to yourself and start again.

To your health!

What is a Challenge Group?

What is a challenge group you ask. Okay so here it is in a nutshell :)

Every month I organize and invite friends to participate in an online Facebook PRIVATE challenge group.  You choose a Beachbody program of your choice and Shakeology flavour to go with your program. We work together with other people in the group for the duration of your program. Motivation, Inspiration, Accountability.  I know how hard it is to stay accountable to yourself, it's so flippin easy to just decide that you don't want to workout or eat proper one day and then you suddenly have descended down to right back where you started.  That is WHY these challenge groups are AMAZING!! You are accountable to every single participant in the group.  They are counting on you to do your workout, eat right and inspire them to do the same.  When you have other people counting on you, it makes taking care of your body easier!! You become accountable!!

Okay, so you also get me as your personal coach, I am going to make sure you are staying true to your goal. If I have to message you every day I will!!! I will post daily in the group to get you going!! You can share your feelings, your triumphs, your downfalls. Everyone in the group including me will be there to SUPPORT you and help you!! We are your cheerleaders and your advocates.  We all want the same thing...to be healthy, fit, and vibrant!!

It's a safe place where you can share your sweaty workout pics, or how hard those push ups were, there is no judging allowed!! We will be there for you, we will get you where you want to go with your physical self. 
It's a fun place, where we share recipes, little competitions like how much water can you drink on Thirsty Thursday.
The challenge group is a perfect place to start.  If you don't have time for gym, or going to the gym makes you feel inadequate. If you need to be surrounded by people going through what you are going through and need to have someone relate.  If you just need some extra motivation, some accountability to keep going.

In a nutshell, challenge groups are the RIGHT choice!!

I can't wait to see you join my next one!! You are going to LOVE IT!!!!

How To Lose Weight Fast

So often people ask how do I lose weight fast? I need a quick fix and I want the weight off now. How do you do that?

First off, it isn't just about weight.  Body fat comes into play here. We know you want to lose weight, but you need to also think about losing fat.

1. Intervals:

Studies show that interval training is more efficient with weight and fat loss. Quick 20-30 minutes spurts that are done and incorporated into your normal workout. Such as hill sprints. You have to change up your routine and have blasts of high intensity and muscle fatigue. The metabolic rate of burning fat/calories after intervals is very high and has the best effect.Interval training is a start-and-stop motion with periods of sprinting or close t0 sprinting speeds followed by light jogging or rest. You can use interval training in many things like running, riding a bike, swimming, even walking if you alternate between speed walking and normal walking.

2.Lean Muscle:

You need to build lean muscle mass. It literally is the key on why you burn fat, and at what rate you burn fat while resting. Therefore the more lean muscle you have, the more fat that you burn while at rest. Think about it.  As we age we lose lean muscle especially if we live a sedentary lifestyle, this ensures that you your fat burning at rest will decrease over time. It is important to do strength training and lifting weights to keep and add lean muscle to your body.

3. Cut carbs and Calories:

Remember this is not permanent. You will need to add carbs and calories back to your daily intake. You need them. This post is about FAST weightloss, and this is how you do it. You need to make sacrifices. Most people already eat an over abundance of carbs and calories so limiting them at first is okay. Don't just cut carbs out completely either. Adhere to proper portion sizes and choose complex carbs like greens and vegetables vs. simple carbs like breads, and desserts. An easy option is to eliminate them in the evening, so say goodbye to the bag of chips, crackers, or bowl of ice cream as an evening snack and replace it with fresh fruit or a cup of herbal tea.  Be aware that if you limit too many carbs from your diet you can begin to feel sick, headaches, nauseous, irritable, etc. So be mindful.  Monday to Saturday, no carbs and come Sunday make it a treat meal and go have some, this will keep your sanity, and allows the body to believe that you are no longer in starvation mode and will reset again.

4.Intensity:

Yes intensity. You have to work harder. You can't just take a pill and do nothing. Every workout is an opportunity to improve.  You may see fit people and think that they can do it so easily, but they had to work just as hard at first. Keep the intensity level up and you can have great success.

5. Commitment:

So what happens in about 3-4 weeks and you have done everything, cut calories, worked out, and you haven't lost anything significant. Will you have the commitment to carry on? Your level of commitment is directly linked to your level of success. Stay the course.

I want you to be able to feel great in your own skin. Take these tips and incorporate them into your lifestyle. C'mon now, let's GO FOR IT!!!

Pumpkin Seeds and How to Roast Them

Hey I told you I would add this important part, especially if you are going to make those no bake energy bites/balls.  Sure you can buy store bought but making your own is much more healthy. They are full of magnesium, iron, fiber, zinc, potassium, healthy fats and protein.  They even have something called tryptophan that helps improve your mood.

So Here goes:

Pumpkin Seeds and How to Roast
First off you can use carving pumpkins, but I have heard that the  smaller ones known as sugar pumpkins make a much better seed.
You need to scoop out all flesh and seeds.
Rinse the seeds and be sure to get as much pumpkin flesh off of them.
Then put them into a pot of boiling salted water for about 10 minutes.  This helps to make the seed easier to  digest and makes the shells crispier.
Drain in a colander or strainer and rinse with water.
Lay the seeds on a napkin and dry the excess water off of them, they don't have to be bone dry, but do your best.
Now spread them out on a cookie sheet and drizzle about 1.5-2 tablespoons of oil. (I use olive oil)  Try to get them coated by tossing with a spoon or spatula. Sprinkle a few shakes of sea salt or if you have any on hand, Himalayan salt is amazing.

Put in an oven at 350'F degrees for 10 minutes. Remove and flip them/tossing etc.
Return to oven for another 8-10 minutes.  Because ovens vary, I suggest you test one or two, the seed inside should not be burnt. The shell crispy.
When they are done, the shell is NOT golden brown...if it's brown, the seed is probably burnt.
You can season with more salt if you wish or other seasonings of your choice. Let them cool and ENJOY!

pumpkin seeds

Pumpkin Puree

Okay so here you definitely need to use the sugar pumpkins. They are widely available October through December in most grocery stores and markets. Perhaps you are lucky enough to have your own patch in your yard.

Make sure your pumpkins do not have any blemishes and are heavy for their size.
Slice off the stem end of the pumpkin about 2 inches from the top  (you can scrape out the seeds here to roast up later)
Lightly brush the inside of the pumpkin with oil (again I use olive oil).

Cook at 375ºF (190ºC)  and place on a cookie sheet until you can pierce the flesh easily with a knife. You are looking at about 1-1/2 hours.

Let cool~
Scoop flesh into blender or food processor; mix it up until it's smooth.

Then transfer your mix into a strainer that is lined in cheesecloth.

Cover with plastic wrap (not too tight) and allow to drain over night in the fridge.,

Make sure you use the puree within a couple days, otherwise freeze it for later.

puree

Green tea, its Benefits

Green Tea
For years they have been telling us that Green Tea is a great way to lose unwanted fat.  It is the all natural cure for weight loss.
Yes it is true, it does help with fat loss but did you know it has a whole lot more to offer?
Scientists have spent years researching this tea to figure it out. They found that it has a great impact on many medical conditions. This includes obesity.
Green Tea contains catechins, the biggest one being EGCC or epigallocatechin which appears to be the top flavonoid. It assists in getting rid of free radicals at a very high rate. Quite impressive! Green tea is most effective for cardiovascular disease, dementia, certain types of cancers and of course weight loss.
A study was done recently with 3 test groups. The 1st group was to drink 4 cups of green tea. The 2nd group had 4 capsules of EGCC with 4 glasses of water, and the last group had only 4 cups of plain water.  (the tea and the capsules both contained the same amount) At the end of 8 weeks the researchers found that the 1st group who had the tea and the 2nd group that took the capsules both had significant changes in their BMI (Body Mass Index) and body weight.
Another study gathered information that Green Tea not only contributed to weight loss but also increased fat oxidation and thermogenesis.  There is also evidence that consuming Green Tea helps you to limit fat absorbtion. They fed a test group hig fat diet and green tea and another group the high fat diet. Of course the green tea consumers had an astonishing rate of 45% less fat gained.
EGCC not only helps rid fat, but it also helps the bodies ability to use fat efficiently instead of storing it.
So how many cups should you drink?
There are different answers to this question ranging from 4 to 10 cups per day.
Whatever you can manage and feel good about drinking is what you should aim for.  If you can handle 4-5 cups or more, then just do it. Be aware though that green tea has caffeine! If you find you are anxious or jittery then switch to non-caffeine variety, those feelings mean you have definitely reached your quota of caffeine for the day.

Holy YUM! No Bake Pumpkin Energy Bites

It's the onset of fall and one of my favourite things is pumpkins. Not only do they make an awesome jack-o-lantern, but they are filled with goodness and yummy seeds you can roast for a quick snack.  Remember being able to buy them pre-packaged at the corner store? Well you can make your own without the added preservatives and such that go into those packages.  I will be adding how to make the pumpkin seeds later on but first I want to share this amazing recipe I stumbled upon.. It is guaranteed to be a mainstay in your kitchen. The best part is you can make them all year, not just "pumpkin season".

nobake

Makes: About 25 1-inch balls

What's in them and what you need:

• 8 oz. (about 1 packed cup) chopped dates
• 1/4 cup honey
• 1/4 cup pumpkin puree
• 1 Tbsp. chia seeds or flax seeds
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• pinch of salt
• 1 cup steel cut oats
• 1 cup toasted coconut
• 1 cup toasted pumpkin seeds

How to prepare:

Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until combined. Cover and put in the fridge for at least 30 minutes.

After a half hour use a spoon to shape it into your preferred size of  balls. (an inch is probably good.)  If you prefer you can just press the mixture into a pan lined with wax paper and then cut them into bars or squares..

Keep them in the fridge, and the best part is that they stay good for up to 2 weeks, so you can make lots and not have to worry about running out..you won't want to because they are that good.

Thank me later and ENJOY!

Clean Pumpkin Spice Latte

When Starbucks first came out with their Pumpkin Spice Latte, I was just like you...IN LOVE!!
Something about pumpkin pie in a smooth warm drink that helped those crisp days of fall become a bit more cozier.
They are yummy, true. Though after doing some research, they may taste good and make our senses tingle but they are nothing short of a chemical cocktail. You know what I find truly amazing? There is absolutely no pumpkin within the ingredients at all!
Yeah I know, mindblown right?

You'll see from this picture below that it is full of stuff that we really need to steer clear from. I adapted this info from "foodbabe" the food inspector queen I like to call her. I have given a CLEAN version that I found at the "gracious pantry"
Much better ingredients and you definitely know what's in it.

So to all my fellow Pumpkin Latte fans, skip the starbucks, save some cash and make your own healthy and clean version!

Are your vitamins doing more harm than good?

I once read a book about man-made vitamins and the information I found was astounding. Not all vitamins are created equal and most of the vitamins on the shelves at the drugstore are full of chemicals, sugars, fillers, dies, and not at all what they claim to do for you.

A common sense fact here: Synthetic or man-made vitamins (i.e. fortified, concentrated, added) are nothing more than INORGANIC substances since they are created in a laboratory. Our bodies are ORGANIC. Therefore an inorganic substance cannot be absorbed or accepted into an organic substance.  It is similar to oil and water. They do not merge.

Many vitamins are created with the use of synthetic/inorganic/chemical/man-made copies of the real thing. These tend to make up 95% of that bottle of vitamins that you believe because of the marketing, is going to help you.

Unfortunately, there are 5 common ingredients in the vitamins that you need to look for, and then put that bottle back down. It will not do you any good.

1. Ferrous Fumarate (C4H2FeO4)
It is a anhydrous (containing no water) salt that by combining ferrous iron with fumaric acid and used as a  preparation to improve the quality of blood. Yet the iron used is inorganic and pre-oxidative, meaning it increases the free-radicals in your body and causing damage to your liver because extra iron in the body accumulates there. It also is known to feed or increase infections and bacteria.  Inorganic iron has been linked to cardiovascular disease and even cancer.

2. Magnesium Stearate (Mg(C18H35O2)2)
Used to make large productions  of supplements,  this chemical  is produced by mixing sodium stearate with  magnesium sulfate,  similar to hydrogenated  oils. This chemical has shown signs of death from inhalation of the powder.

3. Manganese Sulfate (MnSO4H2O)
Interesting enough, the MSDS or the Material Safety Data Sheet list this chemical as a hazardous substance. It indicates it adversely effects  reproduction.

4. Chromic Chloride (CrCl3)
Although this type of is far less poisonous than other forms, it is still a toxic substance, known to to be a reproductive hazard. It is on the Hazardous  Substance list. It is more common in metal industries, tanning solutions, and as a waterproofing agent.

5 .Sodium Selenite (Na2SeO3)
Selenium found in food is an antioxidant. Yet this type is inorganic and has been known to cause tumors, genetic mutations, interfere with reproduction, and cause  birth defects.

Here is a handy guide when choosing "vitamins" from the store.

Look for the words “100 percent natural”.  Some may say “natural,” but manufacturers can claim “natural” on  their products if at least 10 percent of the product comes from  natural food sources. The Organic Consumers Organization recommends looking for  those that state “100 percent plant-based” or “100 percent animal-based”.

Find the “food source” list on the product.  If it doesn't contain any whole food sources then it is synthetic. You are looking for yeast, fish, vegetable and citrus.

Look for whole foods in the list instead of the nutrient. Foods that contain a vitamin, such as “acerola cherry powder,” which is vitamin C. If you can  identify “vitamin C” in the ingredient list, you can almost guarantee  that the vitamin is synthetic.

Watch for salt forms in the product, a synthetic added to supplements  for increasing the stability of the vitamin or mineral. Some to look for are acetate, bitartrate, chloride, gluconate, hydrochloride,  nitrate and succinate.

Words that end in “ide” or “ate” indicate that the  product has salt forms, which are synthetics. for example, if you see chloride, hydrochloride, acetate or nitrate on the  list, the manufacturer definitely used synthetics.

The letters “dl” that appear before the name of an ingredient  indicate it is synthetic. You could look for “fish oils” when  buying a vitamin A supplement. If the  label states “palmitate,” it is  a synthetic vitamin A supplement.

Synthetic Vitamins to Avoid

Vitamin A: Acetate and Palmitate
Vitamin B1 (Thiamine): Thiamine Mononitrate, Thiamine Hydrochloride
Vitamin B2 (Riboflavin): Riboflavin
Pantothenic Acid: Calcium D-Pantothenate
Vitamin B6 (Pyridoxine): Pyridoxine Hydrochloride
Vitamin B12: Cobalamin
PABA (Para-aminobenzoic Acid): Aminobenzoic Acid
Folic Acid: Pteroylglutamic Acid
Choline: Choline Chloride, Choline Bitartrate
Biotin: d-Biotin
Vitamin C (Ascorbic Acid): Ascorbic Acid
Vitamin D: Irradiated Ergosteral, Calciferol
Vitamin E: dl-alpha tocopherol, dl-alpha tocopherol acetate or  succinate

What is Organic...Exactly?

Organic, free-range and wild-caught foods. We see these items in the store or hear about them, but what are they exactly?

Other than being one of the healthiest types of food, they are also environmentally friendly because they reduce the amount of toxins in our water, soil, and air.  That is the main reason many people are switching to it.  They want to live an eco-friendly life. It is definitely important to take care of our earth and this is a perfect way to start.

Organic food is defined as having been produced without the use of chemical fertilizers or artificial pesticides. You do need to be way though, and look for the seal that states it is certified organic. In produce, the SKU# will have a 9 preceding the other digits. (ex: 4109 vs 94109, the number without the 9 is not organic)

Free Range Meats/Eggs
This is simply what it says. The animal was allowed to graze on the lands that were not sprayed with pesticides. This is for cattle, turkey, chicken and other animals like the pig or buffalo. They are also hormone free.

Wild-Caught Fish
A study was done regarding "farmed" salmon vs. "wild" salmon. It was found that the farmed variety had 16 times the amount of PCB's that is found in wild salmon, 4 times the level in beef, and 3 times the amount found in other seafood. It is definitely not recommended to eat farmed fish more than 1 time per month because of the content of toxins. Stay on the wild side. (ie: wild pacific/wild Alaskan salmon)

What do you do when organic is not available?

1. Look for thicker peels.  The thicker the skin, the less pesticides can penetrate through. Bananas, citrus fruits, pineapples and melons all would be safe because you remove the peels before eating.

2. Watch the thin peels. High levels of pesticide residue are on produce such as; apples, grapes, berries, nectarines, potatoes, peppers, celery, and spinach. You will find it difficult to peel the skin, so it is recommended to buy organic.

3. No peel. what about Lettuce and broccoli? Best thing to do is peel off the outer layer of the leaves. For broccoli, organic is best but if it is not available please wash it well.

4. Wash your produce. You can wash wax off of your apples and such with a natural bio-degradable cleanser or a mild detergent.

5. Soak your produce. Remove the wax and pesticides by soaking your produce in the sink filled with cold water and a tablespoon of 35% food-grade hydrogen peroxide for about 10 minutes. Please rinse well.  Lemon juice can be substituted for the peroxide.

Weightloss Myths, 8 Things You Need To Know

Ah yes! We hear them all the time and some of us believe them to be true but I am going to fill you in on the most common that are definitely not true.

1. Stopping exercise the muscle will turn to fat:
Muscle and fat are two different types of tissues in the body and you cannot convert one into the other. If you stop , the muscles will shrink in size - but do not disappear. The more calories taken in that are not burned off will be deposited as fat.

2. If you’re not sweating, you’re not working to a good intensity:
Sweating is the body's way of cooling itself down. The intensity of the exercise can't be determined by the amount you sweat. A well-trained person will often sweat a lot because their body can more efficiently regulate heat. Take into fact the room temperature, and clothing as well. These also determine your temperature and how much sweat is needed to cool down.

3. More exercise is better:
Exercise is beneficial , however more is not always better. It depends on what is trying to be achieved. There is a level and frequency required to achieve results. When you reach that level, sometimes additional exercise can cause the opposite to happen. You need to give your body time to repair and regenerate. Exercise does cause stress on the body and needs to be able to recuperate in order for the exercise not to have a negative effect.

4. Exercise on an empty stomach and you burn more fat:
Weight loss is the amount of calories burned in one day, not how. . Exercising morning or night has no advantage over the other. You need fuel for your body. If you workout on an empty stomach chances are you will feel fatigued half way through because you lack the fuel to keep your energy up. Whereas working out after a meal can also lessen the burn of calories because your body is focusing on digestion not burn. Moderation. A protein shake a half hour before working out or some fruit and yogurt can help PRE workout. Afterwards same rule applies.

5. By focusing on my abs I will lose my belly:
Exercising your abdominals will help to tone and firm, but it will not reduce fat  that are make up your belly. Fat reduction comes from burning more calories than you take in. Fat is reduced  throughout your  body  all together; there is no such thing as spot reduction.

6. Drinking water while exercising will give you cramps:
Sure if you drink litres of water before, after, and during will give cramps. If you have small sips periodically throughout the workout to replace lost water will not give you cramps. After you have finished the workout then by all means drink the litres in.

7. Fat free foods are okay to indulge in:
Fat free does not mean calorie free. That phrase can mislead you to believe that you won't gain weight, but if you do not burn off those calories you will gain weight.

8. If you ingest sugar before a workout your energy level will increase:
Unfortunately, sugar intake leads to a quick  rise in your blood sugar. This in turn makes your body produce insulin to process the sugar and then your energy levels drop. You will most likely feel exhausted or fatigued during the workout.

Find a program that works for you, one you enjoy. Stay consistent and eat well following a clean diet and you will reach your goals. Your  metabolism will increase, after-burn of working out will increase and you will be well on your way to reaching and maintain your weightloss/exercise goals.