New Season, New Outlook, New Program!

Hi Everyone! I haven't written in a while, other responsibilites...but i write now to tell you of a new, exciting program we just began at Crooked River Adult Ed in Casco. It is the Total Transformation Program. It is named that because you really cannnot achieve your fitness goals without the complete package of diet and exercise. I have been fortunate enough to exercise consistenly for two years now, at least 3-5 times a week as a Zumba instructor. I have seen great changes in my physique, but i am still not where i dream of being physically. Being a petite person naturally, people, including my husband, make light of my health and fitness quest. "You look fine now, there is nothing to you, you are almost 50, of course things are going downhill. " I SAY NO! Everyone has their goals, and no i won't give in to age! Here's a visual for you: Middle aged lady with her expandable waistband polyester pants and holiday sweater going through the buffet with a loaded plate! NOT for me, sorry.

So, we have 23 ladies in our group for Total Transformation. We are all using the Supreme 90 fitness program (available online) in addition to 3 zumba or cardiokickbox classes a week. We are following a very sound eating plan. This blog for the next 8 weeks will be a forum for me to share my experience with this program with the group. Please feel free to comment!

Okay Ladies: Day one: Made great choices all day, but did skip meals and snack as i was running around. Every meal or snack i did have followed the plan. Combining a protein with a complex carb is the key. Lots of water. The water part (4 cups in the a.m. first off) is getting easier. The breakfast was hard to get all down, there is so much. I had 3 whole eggs and 2 pcs of Ekzekial Toast with Almond Butter. For lunch, i was not near my diet plan book, but i kept the rules in mind. I had a cup of lentil soup and half a chicken salad sandwich on Whole wheat with tomato. Snack at 4 p.m. one hard boiled egg. Dinner was a lentil salad i made with red onion, cilantro, natural cilantro dressing, a bit of raw almonds chopped, I had 1 cup it was delish and satisfying. I also had one glass of red wine which is actually on the plan! So i had a great day, with of course, a zumba class in the mix, fantastic.

Day Two: Woke up hungry. Had my 4 glasses of water (i have a huge coffee cup so i only had to fill that up twice, i measured, that made it easier. this is the second day in a row NO SUGAR OR ARTIFICIAL SWEETNER IN MY COFFEE! THAT IS BIG FOR ME. yESTERDAY I DID NOT MISS IT, today i did. I used two teaspoons of protein powder and a splash of half and half (okay two tablespoons). I will work my way to trying protein powder and almond milk instead, i think that is very doable! this morning my husband was cooking bacon and chocolate chip pancakes! THEY SMELLED SO GOOD, BUT i kept with the program thinking of the quantity of food i had coming to me for breakfast. I had the Wheetabix breakfast with the berries, almond milk, then one brown rice cake and 4 egg whites plus one yolk. I actually switched it a little and had almond butter on the brown rice cake, so i cut out one egg. Very good, very satisfying and i did not miss the bacon at all.

More tomorrow. Feel free to share ladies!

A Lot to Digest

I named this post a lot to digest because i have a lot on my mind. There is not a day that goes by that i do not think about health and weight strategies, issues, etc. A couple of weeks ago i was in a bad place in terms of my diet. I was knowingly overeating, but just could not seem to control it. I blame it partly on my cycle each month which i firmly beleive contributes to my cravings. Some times of the month it seems so much easier to resist going for seconds or not eating that peice of candy. I blame it also on the fact that i was well aware of what i was doing, and thus starting creating restrictions for myself (which doesn't work very well for me). Like "i will eat no carbs today, or i will not eat any candy today". The more i say "I will NOT" the more i crave those things.

The great news is i am in a good place right now! And this is how it goes with us all i think. I just read this book which helped me put a label on what I am: Yes, i would have to say i am a chronic overeater. I hate that term, but you gotta call it what it is: On a regular basis (perhaps not every day) i eat until i am mildy uncomforable (on a bad day till i am very uncomfortable). I do not listen to my body's cues, my hypothalmus, i beleive, that says Okay, you've had enough. You're not hungry anymore. That is the funny part. Many times I feel satiated enough to stop eating after only a few mouthfuls. BUT I FEEL DISSAPOINTED, CHEATED! I JUST WORKED REALLY HARD ON PREPARING A HEALTHY MEAL AND I AM FEELING SATISFIED (NOT FULL) AFTER A FEW BITES? WHAT A RIP OFF! I am going to eat more cause it is so delicious...(unfortunately i am a good cook!)

As i mentioned earlier, i am on a good roll right now. Over the Easter Holidays i definitely put on a few pounds. When i got back from the holiday, as usual, i was afraid to go on the scale, so i avoided it for a few days. I go right back to my healthy routines and in a day or two I am back to where i started more or less. WHAT I WANT TO CHANGE IS THIS UP AND DOWN ROLLERCOASTER. I DON'T WANT TO OVERINDULGE TO THE POINT OF BLOAT AND WEIGHT GAIN. Mind you, deprivation is not my thing and shouldn't be. MODERATION IS THE KEY.

Getting back to the book i was reading, "The End of Overeating" by Dr. David Kessler. He describes in great detail the lenghts that the food industry go to to make our foods addictive: by layering salt, fat, and sugar they are assaulting us with a powerhouse punch, creating "hyperpalatable foods" Those are the three most addictive food attributes, and they know it. These additives create an addictive junky response similar to a drug addict to drugs. I have known this for quite some time, but have also known that i do not eat many of the processed foods he speaks of. I prepare most of my own foods from scratch, and to put it plainly, i just eat too much of them. If i do eat the foods he speaks of, yes, it is extremely easy to overeat them. M and Ms, Doritos, chips...you know what i am saying. I loved this book for many other reasons though. As I mentioned, the label for what i am facing is called "conditioned hypereating" where i have consistenly exposed myself to the "cue, urge, reward, habit" cycle. As Kessler states, "many people with this take a long time and struggle had to reach the place of not obsessing about food and eating normally...until they do they can easily fall into the trap that painfully reminds them of those childhood finger cuffs that hold you tighter as you pull harder" And yet he goes on to say that awareness, especially in the beginning of your journey to control (because as I hate to admit, and he mentions frequently, this condition never ends, it something you need to live with, but it can get ALOT easier with the proper steps)is imperative. "Many people can only protect themselves (and make the smart choices) with a focus that initially borders on obsession". I can tell you from experience this is true. As Mr. Kessler discusses, it makes resisting junk food and overindulgences alot easier when your resolve is absolute. In other words, the moment you start with negotiating with yourself (oh i deserve that Brownie, i've been so good or Oh i will just have a little), the battle is over. I am not saying you can never have your trigger foods again. But the first step is to identify them, the circumstances and "cues" that lead you to indulge. Then you need to KNOW BY RESISITING THEM FOR A PERIOD OF TIME IN THE BEGINNING that you can in fact, resist, and feel awesome because you did.

I will get into more for a long time to come about what Dr. Kessler speaks of. It is so refreshing to see my problem in writing from a very well respected source who admits he too has this problem which compelled him to write the book. (he is the former commissioner of the Food and Drug Administration as well as the Dean of the Yale School of Medicine) THis passage really hit home with me:

With its power to take us hostage, a stimulus-response disorder like overeating can be deeply demoralizing. When something as seemingly inconsequential like a chocolate chip cookie assumes so much power in our lives, it can makes us feel that we're somehow less than fully capable adults. That leads to distressing thoughts: Why am I unable to stop this behavior? How can I be so inadequate. But when you gain the upper hand, the opposite effect can occur. The satisfaction of breaking the cylcle that leads to the pursuit of unhealthy food (and choices) can be reinforcing it is own right!

I wanted to make one more point before ending. I stated i was on a roll. By that I mean that for the past week i have been making smart choices (eating until my body said, okay, i'm good...eating half or 3/4 of my meal and putting the rest away for later and when i was hungry again, eating it..what a concept! No wine or alcohol which always makes me overeat and puffy (next time i will talk about morning self assesments!), watching salt and carb (but not restricting), limiting sweets (but not restricting). It has been a good week, lost the Easter Weight...but as Kessler reminds us, "Few of us are immune from the eating behavior motivated by cue-stimulated wanting. The ubiquitous presence of food, large portion sizes, incessant marketing, and the (American) cultural assumption that it is acceptable to eat anytime, anywhere, have combined to put more people at risk..Like much of the information on a computer hard drive, the neural pathways that created the cue-urge-reward-habit cycle cannot easily be wiped out. They can, however, be managed"!

WHY APPLE CIDER VINEGAR?

At least 3 times a week i remember to take 2 Tablespoons of ACV before a meal. As it's going down, the taste is so hard to swallow i often try to remember WHY EXACTLY am i taking this? Below is an article i saved to remind myself of exactly why i need to take ACV everyday before each meal! You can mix it with a little honey if it makes it more palatable to you. I mix it with equal amount of water so it doesn't burn so much going down...i buy the organic unfiltered kind which you can get at Trader Joes for cheap!

The list of apple cider vinegar health benefits are many. Apple cider vinegar helps to retard the onset of old age. Apple cider vinegar is very rich in potassium, a mineral many of us are deficient in, and a deficiency that causes old age to creep in on us sooner. Calcium maintains our hard tissues such as bones, and postassium is the equivalent to the body's soft tisues, keeping the body's flesh, joints and arteries soft and resilient.

Apple cider vinegar helps fight high blood pressure and keep heart healthy. Animal proteins and fats have a tendency to thicken the blood. When blood thickens, it puts a strain on the heart. Then the blood pressure goes up and other problems start to appear. In order for the blood to circulate freely throughout the body, the blood should be thin. The potassium in Apple cider vinegar is beneficial to both the heart and blood pressure, and helps to keep the blood healthier and thinner, and thereby aids in preventing a stroke.

Apple cider vinegar:

1.is a natural fighter against germ and bacteria.
2.helps removes body toxins
3.helps support a healthy immune system
4.relieve gout, arthritis stiffness
5.helps relieve sore throats
6.helps reduce LDL cholesterol (the bad cholesterol). The pectin found in Apple cider vinegar is a water-soulble fibre that is capable of soaking up fats and cholesterol in the body and then is excreted instead of being reabsorbed. The amino acids contained in Apple cider vinegar have shown promise in neutralizing some of the harmful oxidized LDL cholesterol.
7.reduces water retention in the body and excess sodium from the body
8.relieves asthma and assists in preventing circulatory problems.
9.relieve nasal congestion, A constant draining of mucus from the sinus cavities can be both sore and uncomfortable. It is best to cut out, or eat as little as possible, of mucus forming food – which traditionally, in most cases would be dairy products. Many sufferers of nasal congestion have experienced relief by adding Apple cider vinegar to their diet.
10.helps with diminishing premature calcification of the arteries.
11.flushes gallstones and kidney stones. Apple cider vinegar is beneficial in breaking up kidney stones and gallstones, by softening or dissolving them.
12.prevents Osteoporosis. The maganese, magnesium, silicon and calcium found in Apple cider vinegar have been linked in sustaining bone mass, which is important in fighting against Osteoporosis.
13.helps increase concentration and memory
14.assists in blood circulation, body temperature as well as vitality and energy.
15.improves digestion and assimilation. If the food cannot be broken into the absorbable form, the body cannot assimilate the required nutrients needed from the diet. The malic acid and tartaric acid found in Apple cider vinegar help in digesting food for proper metabolizing of proteins, fats and minerals, while killing off unwanted and unfriendly bacterial in the digestive tract.
16.relieves contipation. Constipation is the root causes of many illnesses and degenerateive diseases. When we add fibre to our diet, such as pectin in Apple cider vinegar, we assis our body by having the regular bowel movements and proper elimination, which helps with preventing cancer, especially colon cancer.
17.cures diarrhoea and food poisoning. Add 1 tbsp of Apple cider vinegar to a glass of distilled water and sip 1-2 tsp of the mixture every 5 minutes. Effective to aid the body rid of harmful compounds and bacterial, as well as providing a protective coating which soothes the irritated lining of the colon.
18.prevents cramps
Apple cider vinegar is a powerful anti-oxidant. Although Apple cider vinegar cannot cure cancer, itis a powerful antioxidant, neutralizing the free radicals. If free radicals are left alone to have the run of our bodies, they cause major damage by severely damaging cells, which leads to aging and degeneration.

Apple cider vinegar is effective in weight loss. Apple cider vinegar taken before meals will speed up the metablism, makes the body burn calories better, and controls the blood glucose level.

We All Make Mistakes, Words of Wisdom and MORE

In several internet articles about, you guessed it, fitness, dietary habits, I was reading about mistakes people make in their daily lives that contribute to their battle of the bulge. The two that I make are lack of sleep, and overeating healthy foods. What are yours?


So, let's discuss the two i mentioned.

Lack of Sleep: Being who we are: BUSY, MOTIVATED, SELFLESS, Multi-tasking women and mothers, i think we can all relate. I have had very few awesome nights of sleep since my daughter was born 10 years ago. Not only has it given me bags and dark circle under my eyes, but i think it is helping me to keep the one constant in my life: my little paunch aka belly fat. Skimping on sleep decreases leptin, a hormone that squelches appetite, and increases grehlin, a hormone that increases hunger (who knew?) You not only eat more when you are tired (i always do, it's like i need to do something that makes me feel good because the one thing i really need, REST, i can't get!), but you crave high fat, calorie dense foods for energy. Lack of sleep also increases stress hormones, which can decrease your body's efficiency at metabolizing fats and sugars. Most people need between 7-9 hours, i usually get 5 or 6!\

Overeating Healthy Foods: I have to say, i don't eat too much junk: very rarely will you see me eating chips, bacon or other non-healthy foods. I eat lots of bananas, avacados, nuts, olive oil..all great for you, but still high in fat and calories (even if its the good fat). For example, take bananas. Great for you. The potassium helps balance minerals in your body, helps rid your body of excess sodium, and potassium rich food help to prevent muscle breakdown by freeing up more amino acids which help muscles build and repair. We tend to lose muscle mass as we age, and since muscle burns more calories than fat, we need to build and maintain it! BUT Bananas have 17G of SUGAR...as much as a DONUT believe it or not, so limit your intake to one a day. Maybe even to half in the a.m. and keep the other half for a snack later in the day. Olive Oil: Heart Healthy, good saturated fat, 14G of fat per Tablespoon, 120 Calories! Enough said. Portion size matters...be aware.

Quote of the Day: Like it or not, there is always someone better than you. At some point you just have to say, "That's OKAY, I STILL HAVE SOMETHING TO OFFER!" Kathy Davis, successful greeting card designer

Secrets and Keratin Hair Treatment Review

Okay, we all have secrets...well one about me is that I am a salt-aholic. Lately I have also added sugar addict to my list, which is all part of the evil plan of the food industry to keep us eating all the food they make, and more, thus buying more. This is what I have been reading lately from more than one source and it makes perfect sense. Supposedly our bodies are designed to crave sugar and fat from the time we were introduced to our mother's breast milk. It was a survival mechanism that helped you want more, thus drink more milk, therefore growing and thriving. Sugar, Fat, and Salt are addictive because they trigger the pleasure chemical dopamine n the brain. So, basically what you have to do is try to wean yourself off the high fat, sugar and salt foods. What will inevitably happen is you will crave them much less. That is why i hate artificial sweetners. Since i switched to splenda in the morning (I have been using a splenda sweetned syrup in my coffee, hazelnut or vanilla flavored), i have been craving more sweets throught out the day. I take that back, i was craving sweets more than i wanted to, so i cut out the sugar in my coffee, thinking i had to cut it somewhere, and that was the only sugar i actually ADDED to anything...Right now i am in a vicious cycle of salt and sugar cravings that i know just a few days of abstinence would help cure. The problem is getting through the first few days!

I should correct that last statement. Salt has always been the one constant in my life. I can remember my mother scolding me for putting too much salt on absolutely everything besides those obviously sweet things. To this day, the salt shaker is close by at every meal, and it really is not good. The ironic thing is that i have LOW blood pressure, giving me the green light to go hog wild with the salt. WRONG. I am constantly bloated in my belly and i wake up puffy a few days a week. Thank goodness i sweat a lot with teaching zumba or it would be worse.

The next few posts of this blog will discuss the negative effects of salt, and what can help. I am hoping this exercise will help me for good. It feels cathartic already. According to my source, Prevention Magazine, salt : secretly increases your weight, fills up fat cells, and spikes levels of insulin while it quietly undermines your health without any signs, until it is too late!

Foods with sodium: This surprised me. A chicken caesar salad with Grilled Chicken at a fast food place has double the sodium of an order of large fries! I would of course, order the salad, looking at the calories and fat, ignoring the sodium, which will put water weight pounds on me, probably as many pounds as eating excess calories or fat would. 3 minerals which combat sodium in the body: calcium, magnesium and potassium.

More on salt next time!

Keratin Hair Treatment. The signs are all over: Keratin smoothing here, Keratin Hair Treamtments...i had gotten the japananese hair straightening system by Liscio a few years ago and it was AMAZING, but TOXIC! They used very harsh chemicals, and although it never burned my eyes or bothered me, for my hair to get and stay that straight, they had to be using some harsh stuff. The keratin system claims to be all natural and that is great. As far as results, not so great. I spent $165 and was promised not pin straight, but much smoother hair that would only require minimal straight ironing. I have very thick, coarse hair and needed something like a relaxing. It looked good the first week and after that it was down hill. One month later, and it looks like i had no treatment. BUMMER, but you live and you learn..Perhaps it would work on a person who had thinner, less coarse hair than I have, but if your hair is thick and wavy, i would look for another option. I have mentioned Naked Naturals conditioner several times in this blog, and have to say i get better smoother results when i use that than with this treatment, and that costs $8 per bottle.

Zumba, Product Reviews

Been a while, sorry about that. Busy as usual..One of the activities I have been occupied with is of course, Zumba. I was therefore, ecstatic to read about the many benefits of Latin Dance, and specifically, Zumba, in this month's Prevention Magazine. They ran an article on the different types of dance fitness crazes of late and the benefits...The area that Latin Dance/Zumba targets the most: Front and side back and abs! YES! I can tell you that is true by seeing the nicely defined obliques and tranvers abs I have acquired from regular Zumba. Prevention reminds us that it is these muscles that not only makes us look good in a bikini, but support our spine and building a stronger core improves our posture. I find poor posture is a problem for young and old alike (think that slouching teen you know or of course, how we tend to shrink and the rounded shoulder problem as we age). Yes, Prevention says, a good beat gets practically anyone moving and..."moving to music subtracts stress and ads joy. You're not (hopefully) watching the clock...you're out meeting people; it's entertainment. (and beleive me, i can be very entertaining, ask my students :) "Dance is a total body workout that has all the benefits of a long run or elliptical (although certainly not as torturous or boring) and then some"...a one hour class can burn as much as 400 calories (I have evidence that at my class it averages somewhere about 550) You'll also tone EVERY muscle in your body, improve balance, and boost brainpower." Again, I can attest to all of that! And you have seen those Dancing with the Stars body transformations...need i say more? Check out zumba.com to find a class near you and if you're near me, come to mine!

PRODUCT REVIEWS:

Revolution Ab Cuts: You know the one that Kendra Wilkinson is endorsing, although not in ads, but speaking about her success with it on talk shows (yes, she is paid to do that, sneaky, huh?) I got it at a super discount so thought i would try it.
Experiment: I have been taking it 2 pills, three times a day with meals.
What's in it: It was the stuff that i was buying in supplements anyway (ones that are not cheap by the way) It says an 800mg serving of the following: CLA, GLA, ALA, EPA, DHA, Sesame Oil and Vitamin E. So it's not one of those supplements with caffeine added to boost metabolism. If you have read the Perricone Prescription, these are many of the supplements he says to take to burn fat, boost metabolism, slow aging, etc. Question is the dosage: is roughly 100 mg per ingredient listed enough? 3x a day, yes i would say.
Company Claim: Targets mid-section, butt, and stomach fat.

RESULTS: Been taking it since March 1. Went on vacation and ate healthily, but not in moderation. Besides one week of vacation, have been limiting alcohol intake. When i got back from vacation, the scale was 2 lbs less than when i left! That was good news. Remember, i exercise regularly, and watch what i eat, but keep in mind i do have slip up days. So, i would have to say that i do like this supplement, but it is pricey (about $40-50 for 120 pills, 3-6 per day). The bottle is almost gone. I would say it has helped, but watching what you eat and limiting sugar and salt intake would help probably in same way. BOTTOM LINE: When ingredients listed are on sale or ab cuts is on sale, buy it. Otherwise, save your money!

Spray Tanning: A perfect, safe way to get a nice bronze coloring to kick off the season. MUST GET IT sprayed on by a person, not a machine! They will match the shade to your skin tone and spray it on precisely, no streaks! Lasts 10-12 days...Try Envious Bronze if you live in Maine. www.enviousbronze.com LOVED MINE.

Evercleanse Detox/3 Step Colon Cleanse System: Bought this at Rite Aid for $17 (originally $44)
Pros: A detox system that you don't need to dramatically change your ordinary diet.

System: 3 parts: Colon Health tablets, a fiber powder you drink, and pro-biotics tablet.

Claim: Increases nutritional absorption, decreases appetite, gentle, removes pathogenic bacteria, increases vitality, helps remove toxins in the intestinal track, increases good bowel movements, helps you lose weight. Cleanse, detox, and replenish, maintain a healthy digestive system.

RESULTS: Definitely don't waste your money. I felt constipated and or gassy when i took this. Did not decrease my appetite in the least.
I do feel energetic, but i attribute this to my regular routine of exercise and healthy eating! That's all you need. Your body will clean itself out! PLENTY OF COLD ICED LEMON WATER IS THE KEY!!

Hope this helps! Have a great day!!

New AGE, and I'm Not Talking in Spiritual Terms and the Ultimate Health Product: WATER

Hello All, so time to update my photo now that i have turned 42! Its a great time in my life. I am as fit as i have ever been and that is a blessing. To be able to move the way we do in zumba at this age is a great feeling. The endorphin rush is like no other high i have felt. SUNNY SKIES are in abundance after a zumba session....thankfully i found this and through the confidence of being in my early 40s i talked myself into doing this as a part time job! Being a fitness instructor is a life choice i have always admired and NEVER did i think i would be one. Now, i have my appointment with guaranteed happiness 4x a week. You can too, just make the commitment to yourself, its time...

I don't mean just exercise. I mean choosing the healthiest fuel for your body and eating these things while fully paying attention so you will know truly when enough is enough...



WATER: SO although i have been doing well in keeping my excesses to a minimum and eating healthily, today was not my best day. The good news is it was not my worst either. I did not run with it, the old mental recording did not win. The one that always tells me, "well, you already ate X, so you might as well eat everything in site and start fresh tomorrow". I took a moment to think about how i would feel the next day and didn't want it! So i stopped myself. One day at a time, it felt good.

I ate salty things, so i woke up (here i am at 1:30 a.m.) thirsty. Not wanting puffiness in the a.m. i googled "how to rid body of excess salt". I know about potassium, but really didn't want to eat a banana or anything esle at the moment. To my surprise, this article and many like it popped up toting the claim that the number one thing you can do to get rid of excess water and salt is to drink more water! Read on, i found it fascinating, and i sit here with iced lemon water....AHHH and the price is right on water!

Incredible as it may seem...

Water is the single most important catalyst in losing weight and keeping it off!

Although most of us take it for granted...

Pure, clean water may be the only true Magic Potion for permanent weight loss!

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase!

And an increase in water intake can actually reduce fat deposits!

Here's the reason why...

The kidneys cannot function properly without enough water. When they do not work to capacity, some of their load is dumped on the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney's work, it cannot work at full throttle.

As a result, it metabolizes less fat... more fat remains stored in the body and weight loss stops!

Drinking an adequate amount of water every day is the best treatment for fluid retention. But when your body is given less water than it needs... it perceives the shortage as a threat to survival and will begin to retain every drop. Water reserves are stored in extra-cellular spaces (outside the cells). This water can show up as swollen feet, hands and legs.

Diuretics only offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns.

The best way to overcome the problem of water retention is to give your body what it needs — plenty of water — only then will stored water be released.

If water retention is a constant problem for you... excess salt may be to blame!

Your body will only tolerate sodium in certain concentrations. The more salt you eat, the more water your system retains to dilute it. But getting rid of unneeded salt is easy — just drink more water!

As the water is forced through the kidneys, it will remove the excess sodium.

Over weight people need more water than thin people. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism... it follows that the over weight person needs more water to metabolize excess fat.

Water helps to maintain proper muscle tone... which in turn, aids proper muscle contraction and prevents dehydration. It also helps to prevent the sagging skin that usually follows weight loss. Shrinking cells are buoyed by water which plums the skin and leaves it clear, healthy and resilient.

Water helps rid the body of waste. During weight loss, the body has more waste to get rid of, and all that metabolized fat must be shed.

Again — water helps flush out this waste!

Water can help relieve constipation . . .

The colon is a primary internal water source. When the body gets too little water, it siphons what it needs from internal sources. Result? Constipation. But when a person drinks enough water... normal bowel function will return.

So far, we have discovered same remarkable truths about water and about weight loss... The body will not function properly without enough water and cannot metabolize stored fat efficiently. On the household weight scales... Retained water shows up as excess weight.

It may seem strange, but to get rid of excess water... You must drink more water!

Drinking water is essential to losing weight.

How much water is enough?

If you are a normal weight for your height, then on average you should drink (8) eight — 8 oz. glasses of pure water every day. However, if you are overweight you should take (1) one additional glass for every 25 lbs. of excess weight you are trying to lose. The amount that you drink should be increased if you exercise, or if the weather is hot and dry.

Preferably, your drinking water should be taken cold...

Cold water is absorbed more quickly into the system than warm water. Some evidence suggests that drinking cold water can actually burn calories. To utilize water most efficiently during weight loss, follow this schedule:


Morning: 1 Quart of pure water over 30 minutes
Noon: 1 Quart of pure water over 30 minutes
Evening: 1 Quart of pure water between 5-6 P.M.


When the body gets all the water it needs to function optimally, all body system fluids will perfectly balance.

When this happens . . . you reach the "breakthrough point".

So what does that mean?

•Endocrine gland function improves...


•Fluid retention is alleviated as stored water is lost...


•More fat can be used as fuel because the liver is free to metabolize stored fat...


•Natural thirst returns...


•There is a loss of hunger almost overnight.
But don't forget this...

If you stop drinking enough water your body fluids
will again be thrown out of balance . . .

Once again you may experience fluid retention, unexplained weight gain and loss of thirst!

So what's the remedy this situation?

Start over . . . Increase your water intake to force another breakthrough!

Reprinted from "The Snowbird Diet" by Donald S. Roberston, M.D., M. Sc.


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Now that you understand the importance of increasing your daily water intake, there's another problem we need address...

Specifically, where to get pure, contamination free, water. Inspite of the Environmental Protection Agency (EPA) water purification and treatment standards for municipal water systems, there continues to be incidents of contamination which can be harmful to your health.

Residual cryptosporidium and giardia from fecal matter not properly filtered out of the source water supply, high toxic levels of treatment chlorine and lead are not only harmful, but in extreme cases can cause death.

An additional source of lead poisoning can be from lead which is leached into the water from old household piping or lead-based piping solder. Having your water tested by a local or State Department of Health is one solution, but this only provides a snap-shot of your water's quality and purity.

A more practical and reliable solution may be to get a home Water Filtration System...

For just pennies per gallon, you can have all the pure water you need. And when compared to bottled water services and commercial water treatment systems, you can't beat the convenience or cost!

There are many types of water filtration systems perfect for home and office applications.