 FAST TRACK TO

1. FAST TRACK TO The 5 Hydration tricks you can’t afford to miss!

2. BUT FIRST, A QUIZ What can we remember about our last topic where we learned that starving yourself of carbohydrates can negatively impact your health? • What are the 3 Carbohydrate types? • What does a High Impact Carbohydrate do? • What happens to your body if you do not eat enough carbohydrates?

3. Don’t Panic You won’t take in all the information we give you in one go. No problem, just try and pick-up 1 or 2 things that you didn’t know about before. You will get to go over this again at future Fast Tracks! Just commit to continuous learning.

4. Who Has Heard… …That drinking WATER can cause you to Retain Fluid?

5. Water Retention Contrary to what many people believe, drinkingwaterdoes NOT causefluidretention. • In fact, drinking more water, not less, can actually help to correct the problem • Water helps your liverconvertfat into usable energy - if you don't drink enough, your kidneys are overwhelmed with concentrated fluids, and they will make your liver do extrawork • If your liverhas to do the kidney'swork, then it simply holdsonto the extrafat that would have been burned off if you simply had enough water • And what's worse is that instead of excretingwaterand waste products, you bodyretains existing waterto reuse • This is what causes fluid retention and bloating

6. Who Thinks… …They drink enough WATER on a daily basis?

7. The Importance of Water The average adult loses 2 - 2.5 litres (2.3 - 2.6 quarts) of water per day through perspiration, urination and other bodily functions

8. Daily Water Intake Tips Always carry a bottle of clean water with you wherever you go. Exercising can help make you want to drink more water. Recommended Daily Water Intake (in Litres) Set a periodic reminder so that you don’t forget to drink. 8x8 Drink 8 glasses of water daily. Other drinks do not count towards this total. Keep a little log, which can be as simple as a tick mark, for each glass you drink. 2.5 L DAILY SOURCES OF WATER FOR OUR BODY FRUITS WATER BEVERAGES

9. Who drinks… …Diet Drinks?

10. Diet Drinks No sugar, No Calories - Must be okay, right? • A study from Purdue University has found that not only are dietdrinks linked to health problems like diabetes, heart disease and possibly cancer, they might even make you gain weight! DIET drinks that are advertised as having no sugar tend to useartificialsweetenersinstead. Artificial sweeteners throw off the body'sability to know how many calories it needs leading to blood sugar spikes. In a 2008 University of Minnesota study of almost 10,000 adults, even just onedietdrinkaday is linked to a 34% higher risk of metabolicsyndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heartdisease. In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that dietcola is associated with a two-fold increased risk for kidneydecline. And they still cause Tooth Decay. Is it worth it?

11. Who Drinks… …Sugary beverages like Soda/Pop or Fruit Juice?

12. How Sugary Drinks Impact Your Body & Health Heart Disease; Liver Damage; Pancreatic Cancer • A study in March 2012 warned that men who drink a standard 12oz can of sugar-sweetened beverage everyday have a 20%higherrisk of heartdisease compared to men who don’t drink any sugar-sweetened drinks • The research published in the American Heart Association’s journal, Circulation, followed more than 42,000 men for 22 years • Blood tests found soft-drink fans had higherlevels of harmfulinflammation in their bloodvessels, and lower levels of ‘good’ HDL cholesterol • 2 carbonated drinks (330ml each) every week appears to double the risk of pancreatic cancer, reported the journal Cancer Epidemiology, Biomarkers and Prevention. • Soft drinks with high levels of fruit juice may cause severelong-term liver damage, according to an Israeli study. People who drank two cans of these drinks a day were 5 times more likely to develop fattyliverdisease — a precursor to cirrhosis and liver cancer. • Carbonation makes you have the feeling of being bloated because the soda sits in your stomach and causes excessive amounts of CO2 to form.

13. How Diet/Sugary Drinks Impact Your Body & Health • Asthma • Kidney Issues • Sugar Overload • Obesity • Dissolves Tooth Enamel • Heart Disease • Reproductive Issues • Osteoporosis • Increased Risk of Diabetes

14. Who Has Heard… …that drinking Alcohol will make you retain Water?

15. Alcohol If you've swapped your daily chocolate bar for a protein bar and the packet of crisps for soya beans, you're doing well with those healthy choices. But what about that gin and tonic or glass of wine? While many of us can happily give up our fatty favourites, we can find it more difficult to ban the beer or avoid the cocktails. No matter what type of Alcohol, here is what it’s going to do:-

16. Facts About Alcohol Alcohol DEHYDRATES YOU • Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc • These minerals are vital to the maintenance of fluid balance, chemical reactions, and musclecontraction and relaxation • You may also hold water weight or be water retentive which makes you “feel” awful • So while the INSTANT affect of alcohol can mean you feel nice and lean, the longer affects generally mean water retention • Chances are, if you’re a party animal, you’ve woken up the next morning dehydrated and feeling nice and lean, only to begin drinking water and finding you are bloating at abnormally fast rate - Welcome to water retention • Muscles are 70% water • Wateris enormously important for efficient musclegrowth; a high percentage of muscle is made up of water, therefore, inadequate water intake or dehydration can hamper training performance, thus reducing the efficiency of musclegrowth

17. Facts About Alcohol Alcohol has NO NUTRITIONAL VALUE • This is known as ‘EMPTY CALORIES’ • 1 gram of alcohol provides 7 calories • more than both protein and carbohydrates which provide 4 calories per 1 gram • 1 unit of alcohol contains 8g (or 10ml of alcohol) which provides 56 kcal (7 x 8g), however, other ingredients in alcoholic drinks, such as sugar, cream and fruit juice, add more calories • Think about the amount of grapes in wine and added sugar to ferment beer! Therefore less calories available to you for good nutrition 350ml (Beer) 35ml 150ml

18. The Hidden Calories in Beverages 8oz = 227ml 12oz = 340ml 16oz = 454ml 20oz = 568ml How many calories are YOU drinking?

19. Facts About Alcohol Alcohol is an APPETITE STIMULANT • Research shows that if you drink before or during a meal, both inhibition and willpower are reduced • In this state you’re more likely to over-eat, especially greasy or fried foods • This can lead to overeating at mealtimes & late at night as well as making the body crave more alcohol and simple carbohydrates • Also think about the things you eat with Alcohol or straight after – the ‘goes with / soak up’ factor Again, more calories…

20. Facts About Alcohol Alcohol AFFECTS SLEEP • Genetically we are wired for acute stress (fight or flight), but not long term chronic stress, which unfortunately is the kind of stress most of us deal with all the time • When stress is chronic, or on-going, your body releases CORTISOL more often and for longer periods of time then it should (Cortisol is known as the ‘Stress Hormone’ and causes premature aging) • It’s also cyclical - the more stressed we become, the more cortisol we release, the more cortisol we release the harder it is for our bodies to handle stress • Although Alcoholappears to have a relaxingimpact, it also triggers the release of Cortisol • Because alcohol is damaging to the gut and perceived as a stress on the body, and any perceived stress (guess what) induces cortisol release • Elevated Cortisol disturbs sleep • So here we go, into sleep deprivation; elevated cortisol disturbs our sleep, then we go into our day tired, which further elevates stress which further raises cortisol • You see the problem by now - disturbed sleep makes us more prone to stress, which raises cortisol, which supresses immune function, elevates blood sugar levels, decreases sex drive and decreases insulin sensitivity • Once sleep gets out of whack, you’re REALLY in trouble • Staying up too late, neglecting sleep quality, or not sleeping long enough can seriously affect your ability to handle stress • JUST ONE NIGHT OF MISSED or INADEQUATE SLEEP CAN MAKE YOU AS INSULIN RESISTANT AS A TYPE 2 DIABETIC Not good when we are trying to level out our blood sugar levels

21. Facts About Alcohol Alcohol Works against the Building of your Lean Muscle Mass • Inhibits protein synthesis • Stops muscles building or repairing • Lowers testosterone • Testosterone is required to build muscle • Raises oestrogen • Too much oestrogen causes your metabolism to slow down which leads to fat gain • These apply to both MEN and WOMEN! • Just in differing quantities

22. Facts About Alcohol Alcohol stops the body Burning Fat • Your body processes alcohol first, before fat, protein, or carbs • Thus drinking alcohol slows down the burning of fat • Your liver is too busy metabolising alcohol to do its normal job of getting rid of fat • Once alcohol is consumed and is absorbed directly into the bloodstream via the stomach about 10-20% reaches your heart, brain, muscles and other tissues in under a minute • The other 80-90% is transported to the liver where it is broken down to acetaldehyde [as-ital-de-hyde] by the enzyme alcohol dehydrogenase • Acetaldehyde is a close relative of formaldehyde (used to embalm or preserve human remains) and is toxic and highly reactive, more so than alcohol itself • It’s this excess of acetaldehyde that is the main cause of liver damage • To further break down and remove acetaldehyde, the body releases the enzyme acetaldehyde dehydrogenase (ALDH), which is rate limiting, and glutathione (which acts like sticky fly paper attracting toxins) converting it to lesser toxic by-products – acetate and NADH • Acetate can then be used to form fatty acids (hooray, just what we want, more fat!) and carbon dioxide and water

23. Alcoholic Units • Each unit of alcohol takes approximately 1 hour for the body to process so that there is none left in the bloodstream • 1 unit = 10ml of PURE alcohol (Remember, 56 kcal just in the Alcohol) • 25ml per shot of Spirits = 1 unit • 125ml of Wine = 1.5 units on average • 330ml bottle of Beer = 1.6 units on average • 440ml bottle of Cider = 2.2 units on average • This soon adds up on a night out

24. Tips If You Can’t Avoid An Alcoholic Environment • Start with a glass of sparkling water • Sparkling will not hydrate you like still water as you tend to drink less of it than plain still water, due to the carbonation effect, but it will fill you up • It will quench your thirst so not a desire to ‘down’ half a glass of wine at the start • Only drink with your main meal • Alternate each glass with water • Finish a glass of wine before you start another • You will know how much you’ve had • Hydrate when you get home • A glass of water before bed will benefit you in the morning! • If all else fails, be the designated driver

25. Alcohol: In Summary • It is obviously best not to consume alcohol, in any amount, from any source • Alcohol is a by-product of yeast digestion (the yeast equivalent of urine) and is known to damage the stomach, kidneys, and liver • Alcohol may cause you to gain fat, principally by triggering cravings for both itself and other carbohydrates (see snack trays at any bar) • It is more difficult to drink alcohol regularly and follow a Healthy Active Lifestyle

26. Okay, I Hear You… • Alcohol has NO NUTRITIONAL VALUE • Alcohol is an APPETITE STIMULANT • Alcohol AFFECTS SLEEP • Alcohol DEHYDRATES me • Alcohol Works against the Building of my Lean Muscle Mass • Alcohol stops my body Burning Fat …but I stillwant to have the odd social drink…!

27. The Best Way To Drink And Get Away With It • DRINK EARLIER • Drinking further away from bedtime will help you NOT go to sleep with elevated cortisol • Wrap up your night with a dinner comprised of some protein and fat and then be done - watch the simple carbs • MODERATION IS KEY • DITCH the beer, wine, and fancy drinks and opt for clear liquor • Pure Vodka or Tequila (both have very low sugar content) with freshlemon or lime and a splash of soda water, not tonic • as Tonic it is loaded with sugar, sodium, etc. and doubles the impact of the Vodka/Tequila • WHY? The fresh lime/lemon juice controls blood sugar levels and the carbon dioxide bubbles in the soda water act as a “nonpolar solvent” which helps your body to extract and process the alcohol from the drink • Stay away from flavoured vodka!! They are not the same – different sugar content

28. Remember…Be CEEN • Community • Engage in the social events we organise on a weekly basis • Education • You don’t know what you don’t know! • Continue to attend these FTTL10 sessions • The internet is full of contradictory information so beware! • Exercise • 80% Nutrition, 20% Exercise • You can’t exercise your way out of a “bad-eating day” • See you at FitClub – Who are you bringing? • Nutrition • Stick to your plan • Don’t hesitate to ask if you have any questions or difficulties

29. Next Fast Track to Level10 Topic 4 tricks to keep your body in the Fat Burning Zone BE HERE…SAME TIME…SAME PLACE…

30. Put it into ACTION