How to keep hydrated even if you loathe plain ol’ water

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I know, I know, I’m always talking about how important it is to keep hydrated and how you should be drinking a lot of water every day. For instance, if you haven’t read it already, take a peek at my hydration blog I  wrote a couple summers ago. It was geared toward summer heat, but hydration is important every single day regardless of the season.

To review some of the reasons why water is essential for us to consume every day—it helps regulate circulation, body temperature, and digestion. It also detoxifies the liver and the kidneys and carries waste out of the body. Did you know that a two-percent drop in body water can cause small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and cause slow thinking?

Getting thirsty yet? Seriously, how much water should you drink? The general rule of thumb is to at least drink half your body weight in ounces. If you are very active, you will need much more!

Curious if you are hydrated enough as you read this? Here are two ways to know if you are hydrated enough:

Check out your urine! A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

You can also use the pinch test! Dehydration often reduces skin elasticity, so doctors often use this skin test to quickly check for dehydration. The best part is that you can do it yourself: Pinch the skin on the back of your hand and pull it upwards. Your skin should snap back rapidly. If your skin maintains its pinched shape for a few seconds and drops slowly, you may be dehydrated.

Many of my clients complain that water gets boring. I have some fun tricks for you!

Try infusing water. Keep a pitcher of water in your fridge with fruit and herbs that help give the water a refreshing taste. Here are some popular combinations:

  • Cucumber + lime + strawberry + mint.
  • Lemon + raspberry + rosemary.
  • Orange + blueberry + basil.
  • Lime + ginger root + basil.
  • Watermelon + honeydew + mint.
  • Cucumber + mint + jalapeno.
  • Lemon + thyme.
  • Orange + hibiscus + star anise.

Here are some foods to consume to help hydrate you (they all are comprised of at least 90 percent water):

  • Watermelon
  • Strawberries
  • Cantaloupe
  • Peaches
  • Oranges
  • Skim Milk
  • Cucumber
  • Lettuce

And this time of the year, I love drinking hot cups of green tea or herb tea not only to keep me hydrated, but also, to give me an antioxidant boost!

 

 

Hydration during the No White Flour Challenge

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There is a powerful “ingredient” that will help you get through the No White Flour Challenge. It’s something most of you are not getting enough of—water!

Hydration is essential for your health; whereas white flour zaps your energy, water is an amazing energizer! That’s right; not coffee, not tea, but WATER. Let me tell you how!

Imagine you are a car for a moment. You have gasoline, but you are in major need of an oil change. Gasoline is your food. Oil is water. You are not going to perform optimally without water. This is the primary reason that mild dehydration is the number one cause of daytime fatigue. Sadly, what most people do when they feel this fatigue is they reach for something with sugar or caffeine, which will give them a temporary energy boost, but only dehydrates them more…for all of you taking my NO White Flour Challenge, THIS could instigate cravings for your favorite white flour “treat.”

Two thirds of your body weight is water. Water is critical to all the body’s systems, including the brain, heart, lungs, kidneys and muscles. Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. Your brain is mostly water—drinking it helps you think, focus and concentrate better. As an added bonus, your energy levels are also boosted and your cravings for WHITE FLOUR dissolve, seriously!

So how much water should you be drinking? The general rule of thumb is to have half your body weight in ounces. For example, if you weigh 180 pounds, aim to have 90 ounces of water. Some people may need more than half their body weight in ounces, especially if they are active.

There are two easy ways you can tell if you are dehydrated. The first way is to check out your urine! A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

You can also use the pinch test! Dehydration often reduces skin elasticity, so doctors often use this skin test to quickly check for dehydration.The best part is that you can do it yourself: Pinch the skin on the back of your hand and pull it upwards. Your skin should snap back rapidly. If your skin maintains its pinched shape for a few seconds and drops slowly, you may be dehydrated.

So, drink up my friends! Carry a water bottle around with you. Try to at least drink a big glass before breakfast; and finish another glass in between breakfast and lunch; go for another one in between lunch and dinner, and have another one after dinner (but not too close to bedtime)! Watch your energy soar and watch your cravings diminish!

 

 

Weight-loss Tips for the New Year!

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Hi everyone! Happy New Year! My next several blogs will relate to popular New Year’s Resolutions with tips I have to help you succeed.

The first NYR I will focus on is one of the most popular: to lose weight!  I wish I had a magic bullet for this one, but the truth of the matter is that to lose weight healthfully, a fad diet will not do the trick…you have to reconstruct the way you eat and stick to it. It doesn’t have to be depriving and you can even indulge a little. It takes dedication, but I promise you it’s not that hard once you get started!

Here are a few of my favorite tips to help you lose weight. These are not the typical tips you hear like stop eating fast food, eat more vegetables, stop snacking all the time, etc. Yes, those points are important to your weight-loss efforts, but these tips might make you think deeper or may even be something new for you.

Tip # 1: Go Slow and Steady!

Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.   When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

Tip #2: Combine your favorite treats with something healthy.

You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.

 Tip # 3: Drink a lot of water!

You have probably heard this one before, but I want you to really think about this. You can HUGELY reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories. Do you get bored by drinking water? Try infusing it with lemon, lime, strawberries, watermelon, or mint!

Tip # 4; Get good sleep!

Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. A few hormones regulate normal feelings of hunger and fullness. These hormone levels are affected by levels of sleep.  When you’re short on sleep your appetite is stimulated so you want more food than normal, and you won’t feel as satisfied as you normally would and will want to keep eating. This can lead to overeating and, ultimately, weight gain. To keep your diet on track, try to get about eight hours of quality sleep a night.

I hope these four little tips truly help you with your weight-loss goals! Feel free to contact my team if you need a professional helping you and cheerfully rooting for you!

 

Ten tips for a Healthy New Year’s Eve

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We all love gathering together with friends and food to celebrate the holidays; New Year’s parties are centered around food as much as they are around the ball dropping in Times Square.  Here are my 10 favorite tips for surviving those parties without adding on the inches to your waistline.

Tip # 1: If you are the one hosting the party, you can serve healthier options without sacrificing the yum factor. In your cheese and cracker platter, use low-fat cheese and whole grain or rice-based crackers. Look for turkey pepperoni instead of the traditional. Tortilla chips and guacamole is a god option too, You can’t go wrong with veggies and hummus, and I love serving a beautiful platter of fruit.

Tip # 2: Start NYE healthfully with a great morning workout and a hearty breakfast–this will set the stage for a healthy afternoon and evening.

Tip # 3: If you are going to a party, eat a healthy meal beforehand, even if it’s something simple like a tuna fish sandwich on whole grain bread and an apple. Also, I might eat a delicious, healthy snack (like a Kind bar) on the way to the party, to further satisfy me.

Tip # 4: While at the party, apply the concept of sample and savor. Take very small portions (three-bites) of food that you know is amazing, but also, is high-calorie. And then, be sure to focus on the healthier options like the veggie platter.

Tip # 5: If you know what is going to be served at the party, check out calorieking.com beforehand and learn what exercise you would need to do to counteract a popular party food. For example, in order to counteract just four cubes of full-fat cheddar cheese, you have to run for 31 minutes or cycle for 42 minutes.

Tip # 6: When I am invited to holiday parties, I also make sure to bring one of my personal favorite healthy dishes. That way I know that I have a healthy option available to me.

Tip # 7: An important rule of thumb to help you stay healthy at holiday parties is to stay away from the buffet table; this rule will prevent the nibbling that you may not even acknowledge you are doing.

Tip # 8: Also,  watch those liquid calories! Keep the wine, liquor, and beer to a minimum. Avoid soda as well. Drink plenty of water.

Tip # 9: Does your NY resolutions involve health? Get a head start at the NYE party! For example, want to juice more in the New Year? Bring a big bottle of green juice as a role model to others. You’ll feel great and less tempted.

Tip # 10: 

At parties, be the one talking and connecting. The more you talk, the less you will eat! Most importantly, have fun and remind yourself how proud you will be if you make it through the party without sabotaging your health.

One More Reason to Drink More Water: Weight-Loss

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I know, I know, I’m always talking about how important it is to keep hydrated and how you should be drinking a lot of water every day. For instance, if you haven’t read it already, take a peek at my hydration blog I just wrote a couple weeks ago.

To review some of the reasons why water is absolutely essential for us to consume every day—it helps regulate circulation, body temperature, and digestion. It also detoxifies the liver and the kidneys and carries waste out of the body. Did you know that a two-percent drop in body water can cause small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and cause slow thinking?

As if those aren’t enough reasons to drink water, a new research study just came out that links weight-loss to water consumption. Dr. Tammy Chang and colleagues at the University of Michigan School of Medicine used the National Health and Nutrition Examination Survey (NHANES) to look at the link between dehydration and weight in the sample of 9,500 adults. It turns out that about 33 percent of the people in the study were not adequately hydrated. And those that were not hydrated had higher BMIs than those that were.

Getting thirsty yet? Seriously, how much water should you drink? The general rule of thumb is to at least drink half your body weight in ounces. If you are very active, you will need much more!