Check out this awesome dish that will keep you going!

Today as I was rushing out of the house to train a client I needed something fast to gulp down after my workout. Take a look at this simple yet high in iron and protein salad. It litteraly took me 5 min or less to make. Pair it with a cup of green tea (jasmine is my fav) and boy were talking energy for the day!!!

pre washed spinach
Half a can of lentals (drained and rinsed)
small handful of almonds
whole grain bread toasted and drizzled with olive oil (cut and used as crutons)
little dalop of mayo (half a teaspoon?) (o.k so you can pass on the mayo if you are looking to cut the fat out)
Drizzle olive oil over all
Squeeze fresh lemon over all
shake of basil over all....

Stir it all together and mmmmm.... satisfying, fresh, high in iron, protein and not to mention delish!

"Girl"..."Where the heck is your protein?"

Sitting down to dig into my huge delicious salad personal trainer and Pro Canadian sprinter Karin, comes up to me and says "Is that ALL your eating?". Confused I reply "yeah?" (hello Karin, this is a salad it's like the healthiest thing I can put in my body...isn't it?). Shaking her head in disgust she begins to reveal one of the secrets that has since changed my life (and metabolism) forever. "Girl" she says "Where the heck is your protein?"

This is a question I am now going to ask you. "Where the heck is your protein?"

Why does it even matter you might ask?

let's let Dr Joey Shulman author of The Last 15, answer that for us (she's the pro:)...

Protein is essential for overall health-for muscle repair, hormonal balance, immune system function and for weight loss. Protein also triggers the secretion of a hormone called glucagon (good guy) which opposes insulin's (bad guy) action and breaks down fat. In other words, the hormones glucagon and insulin are enemies and cannot stand being in the same room with each other! When one is present or us, the other chooses to be down and leaves the room.

Also...

In addition to protein's hormonal advantage of secreting glucagon and breaking down fat, it is also important to mention the thermic effect of food (TEF). The thermic effect of food refers to the calories you use up daily in digesting the food you eat (yes our digestive system is actually one of the larger calorie burners in our body). This is approximately 10% of all the calories you consume. When it comes to protein, around 25% to 30% of the calories derived from protein are used up in its metabolism. This is significantly higher when compared to 6% to 8% of every 100 calories of carbohydrates and just 2% to 3% of fat. In other words protein is harder to metabolize and therefore burns more calories. Research also shows that protein satieties you longer, creating a fuller feeling and causing you to eat less.

Remember when eating ask yourself "What is my protein source?"

Men you need 5 to 7 ounces of protein/meal
Ladies 4 to 6

*cut of your fingers and the palm of your hand or a deck of cards is 3 ounces.

Why Water?

I am reading through this great book right now (The Last 15, by Dr. Joey Shulman), the info in here is simple to understand and easy to apply. The following is an excerpt on why water is so crucial for weight loss and overall health, enjoy!

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Similar to food, lack of water can also slow the metabolic rate (how quickly or slowly your body burns up calories). How can that be, you ask. Water is partially involved with the functioning of your liver. Part of the liver's duty is to break down and metabolize fat. However, if the liver received a message that the kidnesys are water deprived, it picks up the slack of the kidneys and turns its concentration to water retention instead of burning fat. In other owrds, in addition to taxing the liver, being in a state of dehydration will also promote fat storage.

Eight 8-ounce glasses per day is optimal for weight loss, proper digestive functioning and extra energy. If this sounds like a lot, keep in mind you do not need to drink all of this water at once. Try to spread your water consumption throughout the day. For example, select three or four times a day to drink a glass of water and try to take sips in between those times. In addition, adding a slice of lemon or lime, drinking herbal teas or adding a small amount of natural juice (1/4 glass of juice with 3/4 glass of water) will also help to hydrate your system.

During the 1st few days of increasing your water consumption, you may be running to the bathroom a little more than usual. This us a complaint I often encounter. Take heed: this is quite normal and will soon pass. What is occuring is actually a very positive thing. After finally recieving proper hydration, the body is flushing itself. In other words, your system will let go of the water you are now drinking.

-The Last 15 by Dr Joey Shulman