Dear Friend,

Summer is about to be in full swing, and it's that time when we all want to look impressive in our lack of clothing. I've been conducting a little research (reading magazines at the grocery store checkout) and while I won't even suggest that any of us will wind up as a bikini model, (my bikini days came to an abrupt end when I gave birth to a nine pound, one ounce navel destroyer), I found at least a few ideas to help us become healthier and perhaps even leaner.

Apparently, actual behavioral changes are required to guarantee your success - not just reading the magazines. (I know. I want it to happen by just reading the articles, too.)

Anyway, here are some simple tips to get us jump started. Some of it we already know, but a reminder never hurts.

1. CUT THE SIMPLE CARBS. Our bodies definitely need carbohydrates, but if reverse the ratio of simple carbs (white foods, sweet stuff) to complex carbs (bright-coloured foods from plants) we will be better off. The most important single step to cutting carbs is reducing total sugar intake. Eating more complex carbs than simple carbs will allow the body to regulate blood sugar levels and burn more fat as fuel. Yea!

2. EAT SMALLER, MORE FREQUENT MEALS. Eating every 3-4 hours prevents blood sugar levels from going crazy all day. This helps hormones behave, and regulates hunger as well. Ultimately, it helps elevate metabolism, it's easier on your digestive system, and it can provide you with more sustained energy throughout the day. No more afternoon sleepies.

3. EAT MORE GOOD FATS. Essential fatty acids, such as omega-6 and omega-3 will allow the body to regulate hormones, calm down inflammation, and stabilize blood sugar levels. This eventually leads to greater fat loss. You can buy fish and flax oils at your local health food store.

4. DOWN LOTS OF WATER. Water is often overlooked, but it's the number one nutrient our bodies need to survive. Staying hydrated aids with digestion, curbs your appetite, and flushes out metabolic waste. Try to get in at least eight glasses a day. An easy way to measure is to fill a big pitcher in the morning and finish it by the end of the day.

5. INCREASE FIBER INTAKE. Fiber keeps food moving along your gastrointestinal tract, and like water, it aids in flushing metabolic waste. It also helps maintain consistent energy levels, slows the rate of carbohydrate digestion, which stabilizes blood sugar levels. Fruits, vegetables, grains and nuts are great fiber sources.

6. AVOID ALCOHOL. Not only is alcohol estrogenic (and negatively affects testosterone for men - who knew?), can lead to fat gain, and has a whopping 7 calories per gram, but it takes precedence over fat metabolism when introduced into the body. Alcohol actually shuts down the fat burning mechanism for up to 48 hours. That's a little scary, isn't it? I don't know about you but I want all my fat-burning mechanisms working at top performance.

7. SPICE IT UP. Incorporating a variety of spices in your foods such as curry, cayenne pepper, cinnamon and certain herbs may help boost your metabolism. Spices also help with stabilizing blood sugar levels.

8. COMBINE WEIGHT LIFTING WITH AEROBICS. While aerobic activity may burn a lot of calories, you'll achieve greater success by combining it with weight training. For every pound of muscle you gain you can burn 50 extra calories a day. Unfortunately, lifting a chocolate truffle to your lips does not qualify as weight lifting.

9. EAT MORE SLOWLY. With today's busy schedules it is sometimes difficult to have a leisurely meal, yet learning to slow down the pace at which we eat prevents compulsive overeating and assists our digestion. Slowing your eating will also allow you to enjoy your meal and your dinner conversations.

10. GET THOSE ANTIOXIDANTS. A daily dose of antioxidants from either a good multi-vitamin or a healthy combination of fruits and vegetables is important for combating toxins held in fat cells. Antioxidants such as vitamins A, C, E, and polyphenols in green tea help your body reduce the time that toxins stay in your system.

So there we have it - 10 simple tips to help us achieve healthier and leaner bodies. It's never too late to change a habit or start and new one, and feel better. So have fun, enjoy the summer weather, and look luscious, too!
Be luscious,

Wendy

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