Most people enjoy a drink now a then but too much can be very harmful for you.  Here are some long term problems that can occur

Excessive alcohol use increases the risk of a number of diseases: fatty degeneration of the liver, infection of the liver, liver cirrhosis, sleeping disorders, sexual problems, infection of the esophagus, infection of the stomach, infection of the pancreas, premature dementia, varying from a reduction of memory to the serious syndrome of Korsakoff; cancer of the mouth, throat, larynx, intestines and breasts; hypertension and heart problems. Alcohol is also damaging during pregnancy. Also alcohol takes its toll in traffic.

Alcohol plays an important role in aggression. 40% of all incidents involving aggression occur while under the influence of alcohol. The police spend 22% of their time on cases involving alcohol. Violence on the streets and domestic violence while under the influence of alcohol happen often.

Also at work, alcohol has big consequences. 13% of all employees on sick leave have alcohol problems. Employees with alcohol problems produce at least 10% less work than their colleagues.

Here are the major benefits of eating 5-6 times a day:

• More energy
• Less hunger
• Reduced food cravings
• Control blood sugar levels & insulin production
• Reduce body fat storage
• Maintain & increase lean muscle mass

Obviously, it takes a good amount of planning, preparation, and persistence to get into the habit of eating this frequently. A good idea is to prepare your food well ahead of time. One thing I like to do is when I cook a dinner, I make extra meat and veggies for later.  Then I portion them out and put them in containers for my lunches for the next couple days.

it's certainly not "easy", but once you get into the habit of preparing your meals in advance and eating delicious, healthy food every few hours, you'll see some amazing changes.

The other thing I do if I’m in a hurry and just don’t have time is have a protein shake for one of my snacks for the day.

What Happens When You Skip a Meal or a Snack?

1. Your body's metabolism slows down to make the food/fuel you gave it hours ago last longer.
2. Your blood sugar drops, leaving you feeling cranky and light headed.
3. You overeat at the next meal, to make up for the dip in blood sugar.

When you eat five times a day, you have:

1. Less hunger and less overeating
2. More energy and a more positive outlook
3. More stable blood sugar
4. Less cravings for unhealthy foods

I’ve learned that when my body keeps its blood sugar level, I have plenty of energy. I don’t get overly hungry at any point during the day, so that I do not overeat at meal time. It is easier for me to eat healthy meals than healthy snacks. I had to work a little harder to find quick, healthy snacks.

Tips for Eating Five Times a Day

1. Make sure there is protein or fiber in every snack or meal.
2. Eat a reasonable portion, using your hands to measure your portion size.
3. Plan your meals and snacks for the day by putting them in reusable Tupperware or Ziploc bags.

 Well done to the Get Fit Step up team

A great turn out and effort from the Get Fit Team we are so proud of you.

Here are the results