Qualities of a Good Quarterback Part 1

 

I know I’m going to restart the old debate with this question: “Why aren’t there any Canadian Quarterbacks in the CFL?” I’m sure you’ve heard a multitude of opinions on this issue; some you probably agree with, others just don’t ring true. I firmly believe there is more than one answer to the Canadian QB Question.

One thing I do know for sure is that we coaches need to do a better job of instructing our young Canadian Quarterbacks. I’m not just referring to high school athletes. I think good serious training can start as young as 8 to 13 years old. This is a great age, when kids are prime for both physical and mental development.

What can we do? Over the upcoming weeks this five-part series on Quarterback development will cover:

  1. Qualities of a good Quarterback, Part 1
  2. Qualities of a good Quarterback, Part 2
  3. Drops, drills and technique
  4. Throwing mechanics, Part 1
  5. Throwing mechanics, Part 2

Many people believe a good Quarterback is the player who can throw the furthest. Don’t laugh…I was at an all-star camp and was asked by the head coach to have the Quarterbacks just drop and throw as far as they could. They chose their starting Quarterback from this one drill!

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What are some things I look for when choosing a Quarterback?

Mental and Physical Toughness

QBs often get all the glory when things are going well, but they also take most of the grief when a team is not performing up to par. I want to see a QB’s reaction after he throws an interception or after he throws a few bad balls. How does he react and how does he try to overcome this bad bout? The great Quarterbacks are able to come right back to lead their team down the field, letting go of what just happened.

Can the Quarterback stand back there waiting to throw the perfect ball knowing, that because he has to hold on to the last second, he’s going to get hit hard? Over the years I have played with some great Quarterbacks and have had the opportunity to watch numerous others. One strong characteristic that is common to all the great ones is that they will take the hit for the team. There is no better way to gain the respect of teammates than this. Let’s be honest, football is a physical game but most Quarterbacks are untouchable during practice, while everyone else is suffering full contact! Not only is this a good way to gain the respect of your team but, at the same time, you let the opponent know that whatever they do, they cannot rattle this Quarterback.

What kind of athletic ability does he have?

There are going to be numerous times in a game when things breakdown, such as when the WRs fall down, or when someone doesn’t pick up that safety blitz. A QB needs to be able to improvise and create under pressure.

Seldom does a Quarterback just drop back and throw without having to deal with external factors, such as linemen in his face. This is why I have our young Quarterbacks practice throwing off-balance and from awkward positions. Don’t get me wrong, our athletes practice the proper mechanics of throwing at least 95% of the time during camps, but they need to be prepared to throw even when things breakdown.

Excellent Quarterback ability doesn’t mean just running a great 40-yard dash. I want to see a QB who can create more time in the pocket. Take a look at great Hall of Fame’s football great, Dan Marino. Marino could have used a sundial to time his forty, but, man, could he avoid rushes with little movements in the pocket, and then throw darts all over the field!

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Manage a Game

Quarterbacks such as Tom Brady are great game-managers on the football field. Good QBs take what the defense gives them; they rarely force throws and ultimately they make good decisions. Good game-managing Quarterbacks exude confidence, which will spill over to every other player on his team. More and more coaches understand that they can’t count on the Quarterback to win the game on his own. If they surround the QB with good talent they just need the QB to distribute the ball to the playmakers.

CLICK HERE TO REGISTER FOR SUMMER QB CANADA CAMP!

In the coming weeks we will discuss one attribute that is MUST for all successful QBs!

Please visit www.qbcanada.com for additional information on our upcoming camps!!

12 Reasons You Always Feel Hungry – Part 5

Just in case you missed PART 4!

It is time for 21 Day Fat Loss Challenge CLICK HERE FOR DETAILS!

11. You’re Not Eating Enough Protein

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Lean proteins – chicken, turkey, fish, eggs – Can help combat hunger pangs. Protein takes longer to digest, which means you feel fuller longer and are less likely to reach for that next snack. Protein has also been found in recent studies to have appetitive suppressing effects by prompting the release of hormones that encourage the feeling of being full. Along with helping keep hunger away protein also requires more energy to breakdown than carbohydrates or fat, meaning it burns more calories to digest. Protein also has a positive effect on your metabolism by promoting the growth and regeneration of muscle after working out, muscles burn more calories at rest than adipose tissues (fat).

How to Change This Habit:

Aim to consume about 0.8-1.0 gram of protein per pound of body weight. This means that a 150 person should aim to eat between 100-150g of protein per day (this equates to about 400-600 calories from protein sources each day).

Ideally, protein should be of the lean variety; chicken, eggs, turkey, fish. However, it is really easy to sneak more protein into your diet through vegetarian options – chia seeds and greek yogurt in your smoothie, quinoa in your salad, nut butter in your oatmeal, make hummus from chickpeas and dip veggies. Aim to have a source of protein in every meal and snack.

Reason 12. You’re Bored

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Feeling hungry can be as simple as being bored. Studies have shown that boredom actually diminishes our ability to make good and healthy food choices, and we consume more fattening foods than we would normally. Boredom is also the most common reason people give when asked about their emotions prior to consuming food. In other words, boredom turns us into emotional eaters.

How to Change This Habit:

When you are about to eat or snack be conscious of why you are doing so. Ask yourself ‘why am I reaching for this snack’ and be truthful with your answer. If it is because you have nothing else to do then find yourself a task to distract yourself – go for a walk, fold the laundry that has been sitting in the hamper for 2 days, go sit outside and enjoy the day – these distractions should help the feelings of hunger subside. Another tip, first drink a glass of water and wait a few minutes. If you are still feeling hungry in 10-15 minutes then allow yourself to eat.

For all the details on this great 5 Part series please contact Courtney Plewes at our SST Mississauga location or email her – cplewes@sstcanada.com

NOW!!! time to get your 21 Day Fat Loss Challenge going. CLICK HERE FOR MORE DETAILS

12 Reasons You Always Feel Hungry – Part 4

Just in case you missed them click on each of these PART 1, PART 2 and PART 3

Oh! and have you checked out our 21 Day Fat Loss Challenge? CLICK HERE FOR MORE DETAILS!

Reason 9. You are not Getting Enough Sleep

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Sleep is a vital for everyone to live a healthy life but did you know that a lack of sleep can actually make you feel hungrier than normal? The two reasons behind this are; cortisol and insulin!

When we do not get enough sleep our cortisol levels increase. Cortisol is the hormone associated with the flight-or-fight response, preparing the body to either fight or run. Unfortunately, the body isn’t always smart and it responds to any sort of stress this way; and lack of sleep is a BIG form of stress. To help combat increased cortisol levels the body attempts to self-medicate by craving carbohydrates (sugar). This increases insulin in the blood, which in turn decreases cortisol levels. However, this can become a vicious cycle because insulin is also affected by lack of sleep!

If you are not getting enough sleep each night your body becomes less sensitive to insulin.  Which means that your body becomes less effective in transporting the carbs you eat to your cells so your body has to pump out more insulin to help. However, insulin also regulates our feeling of satiety (feeling full), when levels are high we continue to feel hungry which can cause us to overeat. 

How to Change This Habit:

The easiest way to help combat this is to get yourself on a sleep schedule and stick to it! Figure out what time you need to go to bed in order to get a full 8 hours of sleep and make yourself go to bed. This does not mean climb into bed and turn the TV on or pull out your favorite book. When your ‘bedtime’ hits, turn out the lights and put the remote or book away and get to snoozing!

Reason 10. You are Skipping the Veggies

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The majority of people do not get the recommended amount of vegetables every day. Vegetables contain important vitamins and minerals required for overall health. Dark leafy greens in particular are rich in vitamin K, which helps to regulates insulin levels. Vitamin K can also increase insulin sensitivity, which makes it easier for your body to utilize sugar from your bloodstream. If you are utilizing the sugar you are eating more efficiently than you will not require more through extra food and this will help you STOP those cravings!

Veggies are some of the rich in fiber and fiber helps slow the digestion of the foods we eat. This in turn helps us feel fuller longer and slows the digestion of sugars so we process it properly, rather than turning it into fat.

How to Change This Habit:

Include more dark green leafy greens in your diet; spinach, kale, brussel sprouts, broccoli. As well as other delicious fiber-rich veggies like carrots, celery, and sweet potato.

Just a reminder that on July 4th our 21 Day Fat Loss Challenge starts – CLICK HERE FOR ALL THE DETAILS

Body Types and Fat Loss Part 3

In Body Types PART 2 we discussed the importance of interval training. In our 21 day fat loss challenge – every member will receive a 21 day STEP BY STEP interval FAT BURNING program

To register for 21 day challenge – CLICK  HERE NOW

To review there are 4 body types we use SST use to identify fat storage:

· The apple

· The pear

· The banana

· SST Skinny Fat guy

The Apple

Walk down Bay Street or Wall Street and you will run in to many apple types, or what I call it the businessman’s disease. These people are typically overworked, overstressed people who and are probably insulin resistant as well. Their body composition will have upper back fat, love handles, and an excess amount of abdominal fat. Do you know anyone like this?

At SST we have found that up to 60% of people fit the businessman’s disease profile and cannot handle the excess insulin they produce. Upper back fat and love handles are indicators that an individual is insulin resistant. Insulin is the only hormone that you can control 100% of the time. If a client cheats I ask them if that donut was forced down their throat.

Let’s take a quick look at how excess insulin plays a role in the body. After eating a carbohydrate rich meal (donut for breakfast), blood sugar levels increase rapidly. In response, the body releases insulin, which acts by facilitating the movement of sugar into the muscle or fat for storage. Apple types are insulin resistant meaning that their cells are not responsive to high amounts of insulin. Thus, when an apple type of person consumes a food high on the glycemic index fat storage is increased.

What can be done to control insulin?

Well, let’s look at that professional football player I mentioned earlier. When tested, he was an apple. In fact he was a large Granny Smith! What did we recommend for him? He eliminated all refined carbs, increased his protein to 1.5 grams per pound of body weight and consumed 25 grams of fish oil each day. (Must be wild pacific salmon oil and not the cheap Costco brand.) He maintained this protocol for eight weeks with built in cheat days where he could eat pizza, ice cream, cookies and anything else his mouth could find. What person wouldn’t love being able to have a pizza once in a while and still make such excellent changes in his body composition?

Stubborn abdominal fat is linked to high amounts of the hormone cortisol. Cortisol is an energy hormone, which should be elevated when an individual wakes up and should decrease throughout the day. Unfortunately Apple types have a difficult time in a viscous cycle of yo-yo cortisol levels. Excess stress such as job, family, financial issues all contribute to an increase in cortisol. But, what I have found to be the main contributing factor to excess cortisol is what people put in their mouths on a daily basis. Yes, refined carbohydrates and any food that leads to an insulin spike will increase cortisol levels, which then leads to that stubborn abdominal fat.

We tell all of our ladies that everyone has abs; it’s just that some people have fat covering them! Increased cortisol not only leads to abdominal fat but also is linked to a decrease of up to 50% in free testosterone! The hormone testosterone is anabolic (meaning growth) while cortisol is catabolic (breaks down muscle tissue). Do you now know why I frown upon rhythmical cardio – it causes a break down of muscle tissue and decreases testosterone! Heck, we work too hard in the gym to let this to occur.

The problem with the stress hormones is that they follow the same path as testosterone. In fact when someone is too stressed the hormone pregnenolone is being stolen to produce cortisol and lowers the levels of testosterone.

To register for 21 day challenge – CLICK HERE NOW

WHAT TO DO?

When an Apple type comes to us for help we put them on a Paleolithic type nutritional system. Humans have been around for 2.5 million years and our DNA is 99% the same as our prehistoric ancestors. These hunters and gatherers consumed foods that were fresh and natural not processed or canned. They consumed organic types of meat, vegetables, nuts, seeds and some fruit. Only after the agricultural revolution did we start to eat foods such as cookies, chips and Coke. By consuming highly processed foods we are causing increased levels of insulin and robbing our raw resources to make more cortisol, which has led to our society being fatter than ever. Right now obesity is at epidemic proportions and is one of the most serious medical issues of our time.

Remember this: When you go grocery shopping, stick to the outside aisles and only go down another aisle to get your toilet paper.

All SST clients start on a similar type of protocol for 14 days. They consume large amounts of fish oil, a high quality multi vitamin, 1.5 grams of protein per pound of body weight and follow a strength training program to increase their cross sectional muscle fibers. What should be expected? We’ve seen menopausal women lose 3% body fat and 5-10lbs in only 2 weeks by following this protocol!

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Next article, I will discuss the Pear and Banana body types and the appropriate protocol for these types. After that, I’ll tell you about the Skinny Fat Guy

To register for 21 day challenge – CLICK NOW

12 Reasons You Always Feel Hungry – Part 3

You might have missed Part 1 or Part 2 of the blog series?

Reason 7. You are Drinking Your Diet

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Soda, fruit juice, sugar added to coffee or tea are some of the most sugar laden foods you can consume! And you can easily consume hundreds of calories and an incredible amount of sugar in just 1-2 cups. Refer to reason #1 for why consuming high amounts of sugar is making you fatter.

And don’t think that choosing the ‘diet’ option is any better for you. Artificial sweeteners – such as sucralose, aspartame, or saccharin – can actually increase your appetite for real sugar. When you consume sugar there is a decrease in the amount of ghrelin (hunger hormone) and insulin (hormone that removes sugar from the blood) which causes a feeling of satiety. The problem with sweeteners is that they taste sweet but do not cause decreases in ghrelin or insulin, therefore, we crave more sugar to actually help reduce these hormone levels in our blood stream.

How to Change This Habit:

This one is simple, cut them out of your diet! There is no way around this one, sugar laden or artificially sweetened drinks are one of the worst things you can consume if you are trying to lose weight. Substitute for water and if you want more flavour to your drinks infuse them with lemon, limes, cucumber, or fresh mint for all the flavour and none of the sugar! Drinking extra water will also help stave off those hunger feelings.

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Reason 8. You Eat Low-Fat Options

Starting in the 1980’s the ‘no-fat’/’low-fat’ diet craze swept across the food landscape. Manufacturers from Heinz to Kellogg’s began producing and marketing low-fat and no-fat everything. And consumers began chowing down! The thought: ‘It’s healthy, right?’

Wrong. Dead wrong. 

The low-/no-fat craze is actually making us fatter & hungrier! Fat is not only an essential nutrient that we need to survive but it also provides food with palatable flavour and texture. When fat is removed food tastes like cardboard! So how did manufacturing companies combat this…SUGAR! Loads and loads of sugar!

A typical 126mL low-fat yogurt can contain up to 44g of sugar! That is 101% of your daily-recommended intake! If you refer back to Reason #1 you will remember that refined sugar not only spikes and crashes our blood sugar levels, causing us the feel hungry and crave more sugar but excess sugar that cannot be procced properly will turn to fat.

How to Change This Habit:

Eating healthy fat will NOT make you fat, it will actually help aid in weight loss. No, I am not lying to you. Fats takes longer to break down in your stomach and helps control blood-sugar levels, leaving you more satisfied and reducing your cravings.

And while it may sound counterintuitive, your body needs fat in order to burn fat! Dietary fat helps break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver. But don’t run out and grab that big greasy pizza just yet; not all fat is created equal! Your fat sources should come from unsaturated sources; avocados, fatty fish, olives, nuts and seeds, omega-3 fish oil supplements and oils such as olive, flaxseed and canola in your diet.
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Body Types and Fat Loss Part 2

In part one, we discussed how to increase GH and testosterone levels. Today we discuss the benefits of interval training.

SST athletes follow an interval-training program geared according to their sport needs, but the happy by-product is also a large amount of fat loss.

Please don’t forget to check out our 21 DAY FAT LOSS CHALLENGE

Some quick notes on anaerobic training:

  • A person burns more calories than with aerobic training.
  • Metabolism remains elevated post anaerobic-workout unlike after a long cardio-based workout. This means that your metabolism is increased, dependent upon the intensity of your workout for up to 24 hours. Therefore, you are burning more calories even in your sleep!
  • I compare anaerobic training (non-rthymical) to the stock market. You put your money in and watch it grow! If you perform your intervals your metabolism will be elevated for the day. Whereas cardio is somewhat like working 24/7. Sure you’ll make some gains at the beginning but those gains will soon peter out.
  • Interval training will burn 75 more calories post-workout for the next 5 hours, and, don’t forget about the number of calories burned while performing these intervals. This equals at least 1 lb of fat lost in 10 weeks ONLY from the additional caloric expenditure at REST!! Yes, lose body fat while resting! How cool is that!

On the SST interval program each individual is given their personal dietary guidelines and a supplement protocol suited to their particular needs. I will go into more detail regarding each body type.

What did we learn at the conclusion of this 8-week Fit and Lean course? We proved that if people are provided muscle-building workouts and individualized nutrition protocols that are updated on an ongoing, as needed, basis the results are boundless. The 24 workouts these ladies performed were unique and were changed every day. We don’t repeat the same workout day after day. This challenges the body and keeps it interesting and fun. Doesn’t this sounds a of lot better than riding a bike watching TV day in and day out while actually increasing ratio of body fat to muscle due to the breakdown of muscle tissue.

At SST we have tested and trained thousands of athletes and many weekend warriors. Our research led us to define 4 different body types. Body types were determined by the individual’s body fat make up. Part of the Biosignature protocol is to measure 12 skin-fold sites with calipers. Each site is directly related to a hormone in the body. I will get into more detail regarding hormones in an upcoming article.

The four body types are:

  1. The apple 3. The banana
  2. The pear 4. SST Skinny Fat Guy

In part 3 we will discuss THE APPLE!

If burning fat is what you want then join our 21 day fat loss challenge starting July 4th

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12 Reasons You Always Feel Hungry – Part 2

If you enjoyed Part 1 of this 5 part series then here you go…. Part 2!

Reason 3. You Are Trying to Multi-Task

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The feeling of hunger is not the only factor that influences the amount we eat throughout a day, attention and memory play a big part. It takes 20 minutes for your brain to recognize that you are full. Because of this, if you are not paying attention and are multi-tasking while you eat – watching TV, driving, checking your phone, working at your desk – you can easily take in more calories than you need in less than 20 minutes.

Multi-tasking also does not allow us to be mindful of what we are putting into our mouths, if we do not process that fact that we are eating we do not store this action into our memory. If our brain does not register a memory of eating than we are more likely to eat again sooner than is really required.

How to Change This Habit:

Be mindful when you eat. turn off the TV, put down the cell phone, take a break from your work. Take time and enjoy your food – the flavours, colours, smells, and textures- by doing so you will find your meals more satisfying and you are less likely to overeat or snack again soon afterwards.

Reason 4. You’re Too Stressed Out!

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Have you ever heard someone or seen a meme encouraging you to eat sweets when stressed because ‘stressed’ is just ‘desserts’ spelled backwards? Well there is some real truth behind behind this saying.

Many people will say that when they are stressed they actually eat less, well this is true in the short term. With acute stress – like an exam – your body produces a hormone called epinephrine (aka adrenaline) that triggers your fight-or-flight response; temporarily shutting of hunger signals. However, chronic stress – from work, kids, finances, etc.- causes the release of the hormone cortisol. Cortisol causes the body to crave carbohydrates (ie. sugar) because this increases insulin levels in the bloodstream which helps reduce cortisol levels.

How to Change This Habit:

While you may not be able to control all the stressors in your everyday life you can do things to help alleviate the effects of stress; take a bath, spend time with friends or family and control what you are putting into your mouth. Resist the temptation to binge on something sugary when feeling stressed to help break the cycle!

Reason 5. You Are Eating Too Quickly

As mentioned in Part 1, it can take up to 20 minutes for your brain to register that you are full. So, if you wolf down your entire meal in less than 5 minutes you are more than likely going to overeat.

How to Change This Habit:

When eating your meal take time to chew your food completely; put your fork down between bites; chat with your friends or family around the table; drink water between each mouthful. In short, slow down! All of these tips will allow your brain to catch up to your stomach and help keep you from overeating.

Reason 6. Your Social Media is FULL of Food Pics

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Scrolling through your Facebook or Instagram can be just as bad for you waistline as actually eating sugary, deep fried, fatty treats! Seeing pictures or videos of food actually enhances our desire to eat those foods. Even if you are not initially hungry or are not in need of food these visual triggers cause our bodies to send signals to the brain prompting it to release ghrelin, a hormone associated with triggering hunger.

How to Change This Habit:

Try unfollowing some of the Instagram accounts and Facebook pages that highlight sugar laden, fatty, deep fried treats and instead follow feeds that feature healthier options.

Courtney Plewes at SST Mississauga would gladly answer any questions you might have about this 5 part series of articles.

Click here >>>> for our 21 Day Fat Loss Challenge Starting soon.

Body Types and Fat Loss–Part I

Body Types and Fat Loss Part 1

Wow! What a response we received as a result of our last article, Fat Loss without Kardio”. We heard from a few naysayers who insisted that it is impossible to lose significant amounts of body fat without doing lots of cardio work. But, most people were relieved to know that weight loss doesn’t have to include long, boring sessions on the treadmill or stair-climber. Many people told us that they actually hate to do that kind of cardio work, and, that the results they are striving for are, to say the least, not evident.

For the people who have not read Fat Loss without Kardio please visit the link “Fat loss without Kardio” to get caught up. Just a quick note regarding this article: I stated that rhythmical cardio leads to an increase in the hormone cortisol, which research now links to an increase in abdominal fat. Remember, I am a strength coach who gets paid to train athletes to be faster and stronger, so rhythmical cardio would be detrimental to my athletes. For example, one of the professional football players who started at SST weighing 267 lbs and 21% body fat managed in only 8 WEEKS to weigh in at 276 lbs and had 11.3% body fat! Guess what, he did not do any KARDIO – just a proper strength training program and his my blueprint nutrition protocol. For more information visit the link “myblueprintnutrition.com”

I know what some of you are saying, “Yeah, that’s great for an athlete but what about the regular folks who want to lose 10 or 20 pounds?”

Well, ask the Fit and Lean women who participated in an 8-week class that consisted of a strength-training program with their Biosignature results in hand. Most of them lost 10 to 20lbs and some even lost 25 lbs of body fat! Now what woman wouldn’t want those results? Oh, did I neglect to state that they did NO KARDIO!

The best way to lose body fat is to increase growth hormone and testosterone. The method we like to use at SST is strength training with short rest period in between.

Just some quick notes on building muscle:

· Every additional pound of muscle burns roughly 50 calories extra per day.

· If one extra pound of muscle burns 50 calories a day X 365 days a year that adds up to 18,250 extra calories burnt per year, which would result in the loss of 5 pounds of body fat! And that’s just for one additional pound of muscle.

· Imagine if you gained 5 lbs of lean muscle in one year!! You could burn off 25 lbs of fat in one year!

· This does not take into account the huge caloric expenditure required to put on this muscle.

If burning fat is what you want then join our 21 day fat loss challenge starting July 4th

TO REGISTER CLICK HERE

12 Reasons You Always Feel Hungry – Part 1

Hunger is a complicated function that is influenced by not just biological factors but psychological ones as well. Because of the complicated relationship between nature and environment, controlling your feelings of hunger can be a frustrating task that makes sticking to a healthy diet more difficult than it needs to be.

Stick around for this 5 part series about the surprising day-to-day things you are doing that are making you feel hungrier than you really are and that are in turn sabotaging your waist line. And of course, tips to combat these habits!

Reason 1. You Eat Too Many Refined Carbohydrates

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Does this daily menu sound familiar to you?

Cereal with milk for breakfast, a sandwich or wrap made with white bread or tortilla for lunch, chips or crackers for your mid-day snack, a dinner of pasta or pizza and a cookie or small bowl of ice cream for dessert.

If you daily menu reads something similar to this than your problem is that you are trying to fuel your body with nutrient deficient refined carbohydrates. Refined carbs such as pasta, white bread, white rice, cookies; lack any sort of fiber that helps satiate you. Another problem with the lack of fiber is the rate at which your body has to process these foods.

When we eat refined carbs our blood sugar levels spike through the roof and our bodies have to quickly work to reduce the glucose levels in our bloodstream. Removing all the sugar from our bloodstream so quickly then results in a crash, which in turn leaves the glucose levels in our bloodstream too low, thus triggering our hunger hormones to tell you to eat more carbs to raise your blood sugar levels to a safe point. It is a VICIOUS cycle!!

How to Change This Habit:

To combat this vicious cycle choose slow digestible foods that are nutrient dense and have a low glycemic (sugar) content. Carbohydrates such as brown or wild rice, quinoa, whole grains, beans, and fruit and veggies will not spike your blood sugar levels.

Reason 2. You’re Actually Just Thirsty

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Research has shown that over 60% of the time that people are thirsty they incorrectly respond by eating! The reason behind this is that the same glad (the hypothalamus) regulates signals for both hunger and thirst and we often confuse these signals.

How to Change This Habit:

The next time you are feeling the urge to snack, drink a cup of water first and wait 20 minutes. If you are still feeling hungry after this than eat something. Another great waist saving tip is to drink 1-2 cups of water prior to a larger meal. Studies have shown that those who do this tend to eat 75-90 less calories per meal!

Make sure you catch the rest of this 5 part series from Courtney Plewes at the SST Mississauga location.
Also be sure to check out our 21 Day Fat Loss ChallengeCLICK HERE!