One Small Change – Day 1 – January

Your small change for today will have a MASSIVE effect on your health and well being.


Drink 3 litres of pure water today in addition to your regular drinks.

You may find that preparing water bottles first thing in the morning and making sure you drink them before bedtime is a simple way to hit this target.


Reclaim Your Health #3 Filter Your Water BUT Drink MORE !

Reclaim Your Health #3 Filter Your Water

Remove chlorine and chlorine compounds
Remove any heavy metals – lead, copper from household pipe work


You need to drink (or eat- cus you’ll get loads of water from fruits and vegetables)

What about coffee and tea? Despite what bottled water companies tell the press – the water in your drinks count too.

But coffee dehydrates you! Not so much that it counteracts the amount of water in your cup.

So, you have lots of options – even if you don’t like plain old water.

How Much?
Measure your weight in pounds – then drink half that number in ounces.
E.g. 10 stones = 140lbs = 70 fluid ounces (3.5 pints) from food and drinks.

Enjoy, you’ll feel so much better for it

Remember if you’re trying to lose body fat you must never get dehydrated..

Eat Clean. Train Hard. Feel Great

3 Metabolism Tools

3 Easy Metabolism Tools

Use these tools to get healthy, get leaner, boost performance faster and ultimately boost your metabolism.

Tool #1 – Get Enough Sleep


Sleep is perhaps the most under appreciated element of health, strength and fat loss.

It is responsible for the resetting and regulation of your hormonal system and for that reason it is critical in helping you to create a hormonal environment that supports a fast metabolism and rapid fat loss.

General Recommendations: Sleep a minimum of 6 hours per night with a goal of averaging 7.5-9 hours. Get the highest quality sleep you can by sleeping in a pitch black room and avoiding television and other bright dynamic lights for at least 30 minutes before bed.
If you have trouble falling asleep, focus your thoughts and decide you want to sleep, ALLOW yourself to sleep, practise belly breathing to get into a relaxed sate.
If your mind is racing – you will need to find coping skills to reduce your stress levels, but gentle music might help calm your thoughts.

I use a sleep app, with added features that also track my health, diet and activity status. The stats help me identify stressors and how best to remove them.

Tool #2 – Drink Lots Of Cold Water


Most people don’t drink enough water to support their metabolism and detoxification. To start with you must drink enough water in order for your body to function properly.

In addition to quantity, by drinking your water cold (exclusively before meals, not after) you can accelerate your metabolism even further. This is accomplished through a process called thermogenic homeostasis.

What this means is your body likes to be a certain temperature, 98.6 degrees to be exact. When something forces your body to cool down below this temperature your body will react by producing heat.

This production of heat requires calories and so will increase your metabolism.

General Recommendations: Drink 32oz (1L) of fresh cold water first thing in the morning and 16oz (0.5L) of fresh cold water before each meal. Do not consume cold water after your meals as this can negatively affect digestion.

Tool #3 – Start Walking Daily


Walking is perhaps the best add-on fat burning exercise EVER!

In addition to your HIIT and other Metabolic training walking will help flush blood through your muscles and help your body deal with the waste products of high intensity exercise.

By walking every day you can reduce stress, clear your head, get fresh air and absorb some much needed sunshine.

General Recommendations: Start by walking a minimum of 15 minutes every day. From there work up to 20+ minutes of brisk walking daily, preferably in an outdoor setting where you can get fresh air and sunshine.

Think about how you could walk at lunchtime…. Fresh air, an opportunity for a mind clearing break and your daily vitamin D!

21 Weight Loss Tips #1

21 Tips 2 Weight Loss Tips From 1000’s of People Who Lost Over 50 Pounds

1. Drink Water
One of the biggest common denominators amongst people who lost over 50 pounds is they all switched over to drinking water. They gave up the sodas and sugary drinks and instead quenched their thirst with water. This tip alone helped hundreds of people lose weight.


For Amy, Nibblers & Snackers

For Amy and everyone else that cant stick to their diet!! Nibblers and Snackers take note!

4 Key Strategies for Killing Food Cravings
adapted from an article by Chad Tackett

When you’re constantly hungry, it makes choosing the right foods
at the right times really challenging.

Staying full and energized while eating fewer calories—that’s the
secret to long-term fat loss success.

Here are 4 key strategies for feeling satisfied after a healthy meal
and staying full longer. You’ll not only have a lot more energy, you’ll
crave (and eat) less later. . .

1. Eat your water. Yes, eat. Drinking water is great, and you should throughout the day, but it doesn’t provide the same level of feeling satisfied as when you eat foods high in water.

There is a separate mechanism in the brain that controls hunger and thirst. If the food you eat contains water, it will stay in the stomach longer while it’s being digested.

PLUS, foods high in water are naturally very low in calories – making them ideal for fat loss.

Many fruits and vegetables contain 90 – 98 percent water! The following are some of the most hydrating foods. . .

– Watermelon contains 92% water and electrolytes, such as calcium, magnesium, potassium, and sodium – all of which (positively) influence your metabolism!

– Grapefruit contains only 30 calories and is comprised of 90%

– Cucumbers are 96% water and contain just 14 calories in an entire cup!

– Cantaloupe is 89% water and contains only 27 calories per 1/2 cup!

– Strawberries contain just 23 calories per 1/2 cup and are made up of approximately 92% water. Plus, strawberries rank as the 4th strongest antioxidant-rich fruit!

– Broccoli contains 90% water and anti-cancer nutrients that help to detoxify the vast number of potential toxins that we encounter each day. Plus, it’s a great source of fibre!

You may have noticed that these water-dense foods are all carbs.
Because they’re natural (and not processed), I’d suggest the portion
being about the size of your fist. So, a small grapefruit or a cup of sliced strawberries, for example, would work well.

2. Fill up on fibre. Fibre is critical to fat loss in several ways: first, fibre contains only 1.5 to 2.5 calories per gram, while other carbs contain 4 calories per gram (fat contains 9 calories per gram I always estimate 10 cals/ g).
Essentially, you can pile your plate with plenty of high-fibre foods without worrying about caloric-overload.

In addition to being low-calorie, high-fibre foods are more filling.
Fibre is absorbed by our bodies more slowly than other foods, which means we feel full longer.

Foods high in fibre are fruits and vegetables, beans, lentils, legumes,
and natural whole grains. Aim for at least 25-35 grams each day to
help reduce your caloric intake and keep you feeling full and energised for longer.

3. Include protein at every meal. A meal with carbs alone causes blood sugar spikes and crashes, which leave you feeling tired, hungry,
and weak. Protein helps prevent this happening, so that the carbs you eat aren’t converted to body fat, and allows energy to be
released slowly.

Great protein sources are lean meats, fish, lowfat dairy, legumes,
and unprocessed soy products.

Your choice of protein should be approximately the size of your
palm. For example, a medium-sized chicken breast.

4. Don’t leave out healthy fat. Since fat is so calorie-dense, it’s important that you eat it in moderation . . . BUT in small amounts,
it provides flavour and has a positive impact on slowing insulin response, like protein.

My favorite healthy fat source are nuts and seeds because they are also a great source of protein and fibre. Other excellent fat
sources are avocados, olives, and fatty fish (e.g., wild salmon).

The fat source you choose should be about the size of your thumb. This is about 5 almonds for the average-sized woman or 7 almonds for the average man.

Put this into Action NOW – you know which foods keep you feeling full and satisfied throughout the day, here are some great ideas that combine them all together for one super fat-burning snack or

1. Stir in a little peanut butter (healthy fat) and protein powder
(protein) into oatmeal (fiber), topped with strawberries (water).

2. Dip cucumbers (water) in hummus (fiber and healthy fat) and
cottage cheese (protein).

3. Marinate broccoli (water and fiber) and boneless, skinless
chicken breast (protein) in a little olive oil (healthy fat) and
balsamic vinegar and wrap it in aluminum foil on the BBQ.

4. A bowl of Greek yogurt (protein) with pieces of watermelon
(water), topped with flaxseeds (fiber and healthy fat). I add protein powder to this too.

These are my tips for planning my meals so that I can stay focused on
my weight loss goals. I love seeing people take control of their health,
and I’m so happy to be able to be a part of that.

Like I said, staying full while eating fewer calories is the secret to success. Do that, and avoid the daily pitfalls, and you will succeed.

A few small,
easy changes in your daily routine will have profound, lasting effects
to reach your weight loss goals. End the self sabotaging now.

This information has worked for my clients and myself. If you want, it will work for you.

Follow me Twitter @jaxallenfitness for daily healthy tips.

Friend me on Facebook Jax Allen
For more info and to join my fitness groups.

Which Water Should You Choose?

Switching from bottled to tap water

Tap vs bottled water

Which? Archive

This article, Switching from bottled to tap water , was last updated on 18 August 2010 and is now out of date and held in our online archive for reference. Explore our latest Home & garden articles.

Bottled water productionMost of the bottled water we buy is still, so could be replaced by tap water

Britons splashed out £1.68bn on 2.275bn litres of bottled water in 2006, but there are signs that our thirst for bottled is drying up. In our survey, nearly a quarter of Which? members said they’re drinking less bottled water than a year ago and according to one market research agency, sales of bottled water dropped by 9% in 2007.

There are plenty of good reasons to choose tap water instead:

  • Cheap: Tap water costs just 0.22p a litre – much cheaper than bottled mineral water.
  • Taste: Half of Which? members say they can’t taste the difference between bottled and tap water, with 18% actually preferring it from the tap.
  • Eco-friendly: 84% of Which? members in our survey believe tap water is better for the environment than bottled.
  • Safe: UK water is some of the safest in the world.


There’s no contest when it comes to cost. At 0.22p a litre, tap water is 141 times cheaper than the bestselling mineral water, Evian, which, even if you buy it in a supermarket, costs 31p a litre.

The costs of tap water against bottled water
Type of water Average cost
per litre
How many times more
expensive than tap water
Tap water 0.22p n/a
Supermarket own brand 8.5p 39
Evian water, average price 31p 141
SEI water at Selfridges £5.58 2,536
Berg at Claridges £30 13,636

Table notes

Where possible we collected prices of one litre bottles, or the nearest available size. We then converted prices to one litre for easy comparison. Smaller bottles of water are likely to work out more expensive. We checked prices in supermarkets – water is likely to be more expensive if you buy it from high-street shops or railway stations. The price of tap water is from Ofwat and based on average water rates in the UK

Quality and taste


  • If you choose tap:

  • Plan ahead and take a bottle of tap water when you go out
  • Don’t be afraid to ask for tap water when you are in any food or drink establishment
  • If your employer provides only water coolers in the office or bottled water in meetings, ask it to provide tap water, too
  • If you choose bottled:

  • Opt for a UK brand, such as Abbey Well, Highland Spring, Brecon Carreg or Buxton. Some supermarket brands are UK sourced, so check the bottle
  • Consider an ‘ethical’ brand but check what they are offering to do before deciding to buy. Some are better than others

Bottled water is marketed as pure, healthy, natural and clean, but that doesn’t mean tap water is unsafe or unhealthy. In fact, the UK has some of the best drinking water in the world. In our survey, half of our members said they didn’t think there was any difference between bottled water and tap water in terms of quality and taste.

Taste test

When we asked 48 Which? staff members to blind taste three waters – Evian, Tesco spring and London tap – about half couldn’t identify the tap water. Overall, the Evian scored highest, closely followed by the tap water and the Tesco spring water, which were rated the same.

Many tasters liked the fact that the tap water was ‘tasteless’. One described it as having ‘no taste at all’ and another said it had a ‘nice and pure taste’.

Regional differences in taste

UK tap water contains safe levels of chlorine to make sure it’s clean. But placing a covered jug of water in the fridge for a few hours before drinking can reduce the chlorine taste. Replace any leftover water in your fridge every 24 hours to keep it fresh.

Where you live can also affect the taste of your water. As water journeys through the ground it picks up minerals such as calcium and magnesium.

A man choosing water in supermarketHalf of Which? members can’t taste a difference between tap and bottled water

Water with lots of these minerals is described as ‘hard’ water. This does not pose any risk to health but, if you don’t like the taste, using a water filter can help reduce these minerals.

Environmental issues

There has been plenty of media coverage about the environmental damage caused by bottled water. The industry’s carbon footprint is made up in the following ways.


Energy and resources are used in obtaining mineral water from source and bottling it, as well as in manufacturing the actual bottles. As an example, an estimated two gallons of water are wasted for every gallon of water purified to put into a bottle (purified water is different to natural mineral and spring water and accounts for a very small proportion of the bottled water sold in the United Kingdom).


A bin with empty bottlesPlastic bottles take up to 450 years to decompose in landfill

Three in 10 Which? members who buy still bottled water make a point of choosing UK-sourced brands. Many waters are imported from abroad. Some, such as Evian, come from France, but others come from as far away as Fiji or New Zealand, accumulating thousands of ‘water miles’.


Some 83% of the water we buy comes in plastic bottles. Although these bottles can be recycled, most of them go to landfill where they can take up to 450 years to decompose. The number of plastic water bottles sent to UK landfill sites each year would fill Wembley stadium twice over. See ouressential recycling guide for advice on recycling plastic.

Ethical water brands

In response to growing environmental concerns several ethical water brands, such as Belu and Thirsty Planet, have been developed. They claim to donate money from each bottle sold to fund clean water projects in places that need it, such as Africa.

Kids in Africa showing "thumbs up"‘Ethical’ water brands fund clean water projects in places that need it, like Africa

Volvic’s ‘1L for 10L’ campaign provides Africa with 10 litres of drinking water for every litre of Volvic sold. Schemes like this, while very commendable, don’t actually reduce the environmental impact of producing and transporting bottled water.

Which? research

We surveyed 3,039 members of the Which? online panel in April and May 2008 about their water-drinking habits. We asked 48 Which? staff members to see whether they could differentiate between Evian mineral water, Tesco spring water and London tap water. The tap water was chilled overnight to bring it to the same temperature as the bottled water.

In April 2008 we collected prices of Evian and five own-brand waters in Asda, Morrisons, Sainsbury’s, Tesco and Waitrose. We obtained Selfridges and Claridges water prices directly from them.

3 Diet Rules U Need To Know

The 3 diet rules you need to know...
Ready for them?
I like to keep the diet "rules" simple, so here goes...
"Rule" 1 - Eat more...
Fruits and vegetables
Low-fat and low sugar dairy (like plain Greek yoghurt)
Whole grains (I like quinoa)
Lean protein – Grass fess or wild – free range when possible.
Salads, Mushrooms & Avacado
Beans and Legumes & Seeds
Nuts & Nut Oils
"Rule" 2 - Eat less...
Cereals and sweetened yoghurt
White carbs such as bread, pasta and rice
"Fake foods" like rice cakes
Snacks such as granola bars and wheat crackers
Salty or fried snacks
Vegetable Oils
"Rule" 3 - Eat a lot less often...
Sweetened drinks such as pop and iced tea
Alcohol & sweetened or lo-cal mixers
Bagels, muffins, cakes and biscuits
Butter, mayonnaise, and full-fat salad dressing
Hope this is simple enough to follow and get you started. : )