Nutrition & Hydration
Health & Wellbeing
We all know that good nutrition is essential for our health and wellbeing. It helps to know exactly why.
This week across all BEEWEIGHED meetings a total of 246 marbles lost all together. A massive 123 pounds gone forever! We welcomed new members Charmaine and Gabby – have a great first week ladies.
Doris got her third SUPER SEVEN award and Helen got her 25lb award (pics to follow).
Colleen, Karen, Angela, Barbara and Julie all received their SUPER SEVEN awards. Well done ladies, keep up the good work.
Dee received her first stone award – amazing hun, you’re doing great.
Corinna received her 11th SUPER SEVEN and has now lost a massive 79.5lbs all together – keep going hun, loving how focused you are.
Babs and Marie both got their FAB FIVE % awards after losing 5% of their body weight -wow, well done ladies.
Colleen and Jacqui got Slimmers of the Week awards this week.
This weeks topic was about the importance of nutrition and hydration.
B12 – can only be found in animal products, lack of it can cause anaemia. Can. be found in fish and meat – for vegetarians it can be found in lentils, beans, tofu, veggie burgers, cereals and soya milk.
IRON – for energy – can be found in your leafy green veggies. Iron is essential and has a big impact on our energy levels.
Calcium – for healthy bones and teeth. Lack of calcium can cause osteoporosis in later life. To ensure you’re getting enough make sure you are getting plenty of low fat yogurts, creme fraiche, light/low fat soft cheese and of course milk – skimmed and full fat milk have the same quantities of calcium in each.
Good Fats – Monosaturated fats, Omega 3, Olive Oil – we need some fats to absorb certain vitamins.
Fibre – keeps your regular aim to have 30g a day. Opt for wholemeal bread, rice and pasta. Eat skin on veggies and fruit.
Protein – Essential for every aspect of a healthy body – chicken, turkey, fish, pulses, beans, low fat dairy, quoin, eggs, nuts and wholegrain.
Water – keep hydrated aim to drink at least 2 litres a day. It helps dissolve minerals and nutrients making them more accessible to the body.
Drinking more also helps to remove waste product and it is essential for the kidneys to function.
Drinking more water can increase brain power, promote weight loss, improves complexion, boosts immune system and much more!
For a bit of fun we did a virtual BBQ and how to tackle the spontaneous invites, some ideas banded around:-
- Take your own food ie low fat burgers, bread, dressings etc
Take your own diet mixers
- Don’t drink – offer to drive
- Tell the host you’re dieting and ask if they will cook your own low fat alternatives
- Bulk your plate with salad, beware of the dips, sauces and dressings
- Decide what you would really like and have it – ONCE
- Avoid the desserts or have the lowest option -fruit?
- Remember nothing tastes as good as being slim feels, 2 minutes after you have eaten the food the enjoyment is over
- Remember why you want to lose weight
Have a fantastic week everyone – enjoy the sunshine, let’s hope the heatwave does show!!!