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How to Drink More Water


Here on the west coast of the country, we are lovingly called the ‘Wet Coast’.  For those of us that grew up here, rain is just part of the beauty of living here in Vancouver, Canada.

For most other people, and even some that live here, rain is awful. Personally, I actually love the rain. It smells good, makes our part of the world amazingly green. After a dry spell it’s refreshing and makes fresh clean water very easily accessible. It is a very precious resource and we actually sell a lot of it to California because we are blessed with so much. But, even here, where we have so much at our fingertips, we sometimes don’t drink enough of it.

Water is key to our very existence. We all know that. But why?

Here are some reasons to keep up drinking it and then some help to keep you getting it in your daily routine.

● We, as humans, are more water than anything else.

● Water helps remove toxins from the body, in particular from the digestive tract.

● Water suppresses the appetite naturally and helps the body metabolize stored fat.

● Water regulates the body's cooling system.

● About 80 percent of your blood and about 70 percent of your lean muscle is water.

● A mere 2% drop in body water can trigger fuzzy short ­term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

● Water helps energize muscles

● If you are trying to lose weight, keep in mind the fat you are trying to lose is considered waste. Your body gets rid of waste through your bladder. Contrary to some conversations, fat doesn’t simply ‘melt’ away. It must leave somehow.

There was once general info that a person should drink 8 8 oz glasses of water each day. I have found that that is no longer true. Technology has once again shown that our numbers are off. We actually should be consuming more than once thought. The typical person should consume half of their weight in oz each day. Let me show you; a person who weighs 200 lbs should drink 100 oz of water. or 12.5 cups, or 2.9 litres. There is also research out there that shows that we typically don’t recognize the difference between thirst and hunger. We will naturally turn to food when we should actually be drinking water.

There is also some contradictory info on what you can consume and consider it water. Again, it used to be said that water is water and that is all that counts. Then, coffee and other caffeinated drinks were to be considered harmful to your water consumption. Then, sport drinks came along.

Let’s clear that up and find ways to get your water levels up.

1. Figure out how much you really should consume. Know that if you start drinking more water than you are used to, you will be spending more time in and out of the bathroom. Your body will take a little time to get used to its new water level, then it will find its new normal.

2. Start your day with a glass of water. Water at your bedside to start your day, sets you up the right way. Adding lemon, adjusts your ph as well.

3. Learn to drink with every meal and start by having a drink before you sit to eat, regardless which meal.

4. Choose beverages that you like to consume. It makes things much easier if you like the taste. Add some lemon, add a no calorie flavour such as Mio, Dasani Drops, or Crystal Light. Even coffee and tea, in moderation, count toward your water total.

5. Keep a bottle of water with you wherever you are. Have a stash and place them everywhere. In the car, gym bag, beside your bed, at your desk.

6. Choose high water content fruits and veggies. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.

7. Reduce your alcohol consumption. Alcohol has a dehydrating effect so, if you are going to consume, trade one water then one alcohol to reduce the damage.

8. Sports drinks are useful when consumed after or during vigorous and prolonged exercise and in high heat. But most experts agree that water works better than carbohydrates or sugary beverages for moderate exercise. For instance, if you drink 12 oz of plain water, your body will absorb 8 oz of it within 15 minutes. If you drink 12 oz of a 10% sugar solution, less than 1 oz will be absorbed in the same period. A typical soft drink is a 10 to 12% sugar solution.

9. Use mental tricks if drinking is tough for you. Use a straw, fancy glass, ice cubes, whatever it takes.

10. Keep in mind how good your body will react to the water it has been needing. Your skin, hair, and nails will all thank you.

Making small changes in your routine can sometimes make the biggest difference. So drink your water. No EXCUSES!

Once, during Prohibition, I was forced to live for days on nothing but food and water.  -­ W. C. Fields

Are YOU Complacent?


Just checking in.

Every once in awhile I send a text to my kids. “Hi, how’s it going. I’m just checking in. I love you.”

I sometimes interrupt my own self to send this little note. Someone once told me that if somebody pops into your head, you shouldn’t ignore that. That somewhere, that person needs to hear from you. Lots of times when I have sent this little note, I get a note or a call back saying, “Thanks Mom, I really needed that. How did you know?” This is my note to you, “Just checking in, how’s it going?”

How are you doing? How are you feeling? Do you need anything from me? Wanna talk?

We set out on our Q4fit.com journey to be a partner in our collective journey to a healthier life. Part of that is making sure that we are there for you. I have found a lot of fulfillment in writing these blog posts. For me they have been a new journey and as I sit each week to reach out and put my thoughts out there for you to read them, I hope beyond hope that what I am saying is being helpful to you in your journey. I am so excited, that for me, I can be a proactive member of a community that wants to continue to improve ourselves. I get to research new things. Learn things that I have taken for granted my whole life. I get to put into ‘regular people language’ stuff that is sometimes way more confusing than it needs to be. I am growing and learning as part of my journey and hopefully helping you in yours.

We have people in our world that are quite complacent. They are happy to stay just as they are and work really hard not to upset their routine. They want to remain the same because for them it works. I never want to be that person. I want to continue to learn and grow. As a stay at home mom for a very long time, it was really exciting to see my kids come home from school and show me what they learned that day. As they got older, it got harder for them to share their excitement because they were not excited to be in school any more. As they found that there was so much more learning to do outside of high school and they went on to study the things that were important to them, that excitement came back. Now, it’s my time to find what excites me and as it so happens, writing to you is it. Not just any writing, but writing about our own weight loss, better health, nutritional journey.

So, checking in, what are you excited about these days? What wakes you up and makes you happy? Yes, I know, it’s the alarm clock. And yes, I know most of you have a J.O.B. to attend to, but there are a few more hours in the day beyond that. What else do you do? What new sport do you want to try? What new cooking class looks fun? What new book has been looking back at you?

  • What do you want from us?
  • Is there something we can do for you?
  • Info you want us to research?
  • Recipes you want us to test?
  • Gym trends you want to understand better?
  • Please let us know. We really want to be there for you!!
  • You can comment on our blog.  You can comment on our Facebook page.  You can even send us a tweet.

If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success. – ­ John D. Rockefeller

Are They Your Cheerleaders or Secret Haters?


I’m puzzled and looking for feedback to better understand what I believe to be an epic problem in society, Envy.

There are lots of problems in our lives, in our communities, and the world, but I’d like to think many could be reduced with a little sincere encouragement. I have included the current definition from Wikipedia, but I don’t really like the definition. I just don’t understand the emotional baggage and vile veiled hatred demonstrated by those you and I call friends and family.

Envy is best defined as a resentful emotion that “occurs when a person lacks anothers superior quality, achievement or possession and wishes that the other lacked it.” Bertrand Russell said envy was one of the most potent causes of unhappiness. Wikipedia, it seems, everyone is happy for you as long as you are not taller, thinner, smarter, wealthier, or more “successful” than they are. Life is chugging along pretty well until “we change” something.

Healthy/Fitness – Wealth/Money – House – Car – Spouse – Children – Job – Vacation – Recreation ­> nothing seems immune from the vile.

One personal example in my life was obesity.

Over the years as I got older, less active, and ate out more, slowly I started packing on the pounds. While many friends liked to comment and joke on the fatter me, no one really seemed concerned including me. After suffering a serious bout of pneumonia where I was off work and bedridden for three months wondering whether or not I’d live through it, I decided it was time to get healthy. At first, family and friends were supportive. I lost 5lbs, 10lbs, 15lbs, and the feedback I received was positive. “Good for you, you look great”. Then at some magic point the feedback changed “you better not lose too much weight, you should stop, and the comment quickly changed to “you’re obsessed” “what are you trying to prove” “you’re getting too thin” …. What changed and why? People started confessing their eating and lack of exercise programs to me as if I was their priest. Was this their own guilt? I wasn’t judging, I just wanted to be healthier, feel better, look better, and improve my mental health by improving my physical health. Don’t we have the right to be healthy if we choose? Why does cheer leading from friends and family change to criticism, sarcasm, and the unspoken desire to see me fail?

“If any of my competitors were drowning, I’d stick a hose in their mouth.” – Ray Kroc, founder of McDonald’s

On a positive note, I’ve seen many people I care deeply about start eating better and exercising. Several people have sent notes saying they have been inspired to get fit by watching me. What’s funny is some have kept their move toward better health quiet out of fear of criticism.

I’m not looking for sympathy or complaining, just trying to understand what makes people do this? Why can’t we sincerely be happy for our friends, family, and others? I love to cheer others on in all areas of their life as they strive to reach their goals, whatever they may be. Not everything we do is a competition is it? Even if it is, don’t competitors and rivals leave it on the ice or field?

Maybe I’m just ignorant or wearing rose colored glasses.

FYI – my fitness program has saved my life and the life of many nasty people who have really ticked me off or picked on my family over the last couple years.

Another day that I choose to live, not die on the sidelines – ­ Doug Morneau

Homemade Energy Bars


We at Q4fit.com are very proud to show you our first recipe.

This recipe has been created by our very own daughter and Pastry Chef, Danielle Morneau. They have been created to be easy and with simple ingredients.

There is no added sugar, no added salt, and using all whole, real foods.

This is a very large recipe and they freeze really well.

Energy Bars

Energy Bars prep Q4fit.com

Bananas                                  3

Dried Apricots                       200 g

Dried Cranberries                 200 g

Raisins                                    200 g

Grated, peeled Apple            900 g

Rolled Oats                             450 g

Steel cut Oats                          450 g

Chia Seeds                               15 g

Sunflower Seeds                     50 g

Unsweetened Orange Juice  1000 g

Energy Bars prep2Q4fitcom


  1. Preheat oven to 325 F
  2. Mash Bananas.
  3. Chop Apricots.
  4. Combine all fruit; Bananas, Apricots, Cranberries, Raisins, Apple.
  5. Combine Rolled Oats, Steel Cut Oats, Chia Seeds, and Sunflower Seeds.
  6. Mix the fruit with the dry ingredients.
  7. Slowly add the Orange Juice.
  8. Mix until fully blended.
  9. Line two cookie sheets with parchment paper.
  10. Spread mixture onto cookie sheets.

> Bake at 325 for 20 min <

> The time is flexible depending on how juicy the apples are, your oven temp, and how crispy or chewy you like your bars <


Recipe brought to you by: Danielle Morneau

Danielle strives for remarkable fulfillment in everything she does.

Whether it is cheering on the Vancouver Canucks, or baking delicate Macarons at home.