Tag Archives: Water

Easy Steps To Get Closer To Your Health Goal…aside from diet and exercise

Healthy eating and increased physical activity play a major role in optimal wellness. And getting there can take some major effort and dedication. But when you’re not used to hitting the gym most days of the week or cutting a chunk out of your daily calories, getting to that goal can seem rather intimidating and nearly impossible. Here are some simple lifestyle changes you can easily take on to get you closer to a healthier you, no treadmill or food scale needed.

  1. Eat slowly

Chew, like really really chew your food. We’re so go-go-go throughout the day, that we tend to get to mealtime and…welp, that took 5 minutes…on with our day! Give our body some time to enjoy getting the nourishment. This will help us to not over-indulge and to better digest what we’re eating. Do something between bites, like talk or listen for a minute if with company, walk around the room, or count 20 breaths before taking the next bite.

  1. Drink more water

 

I’ve written about it before and I’ll say it again, water can really do the body a lot of good and is crucial in getting the body to its optimal stage of wellness. Check out my article on the benefits of water:

The Benefits of Water 

 

  1. Sleep

 

Sleep plays an important role in body performance throughout the day. If sleep is a difficult thing to come by for you, try some methods to help relax your body at night like meditation, chamomile tea, or lavender inscense.

 

  1. Deep breathing

 

The chaos of our day can easily and often lead us to stress, mindless eating, fatigue, bad posture, and decreased focus. By simply doing two minutes of slow, deep breathing, it helps us become more in tune with our body, bringing us awareness to how it feels inside and out. This will help us to become more inclined to continue bettering it as we go forth with our day. How often do we ignore our bodies and not realize it? Mentally counting down the tasks on our to do list throughout the day, all while having poor posture, overstuffed tummies, tight facial muscles, or what-have-you. But hey, we got all of our tasks done for the day, right!? But at what cost to our body? Take two minutes a few times a day to breathe deep and pull your focus inward. You owe yourself at least that.

 

  1. Stretch

 

Ever notice how a morning stretch before getting out of bed or stretching your neck side to side gives you that ‘okay, now I’m ready’ feeling? Get some light body stretches in throughout the day. Reach as high as you can while sitting in a chair and slowly tilt your upper body side to side. It’ll help loosen your muscles all while helping your posture and circulation.

 

  1. Fidget

 

Keep Moving! Not only does this keep the muscles active and burn some calories, but it actually helps keep our focus and energy up. While sitting, bounce your heel up and down, or back and forth between heels as if climbing stairs toes planted in the ground. Touch each fingertip to your thumb pointer finger to pinky and back. Whatever small movement it may be, keep your body moving.

 

  1. Surround yourself with motivation

 

Take a few steps to change your surroundings to health conscious ones. I noticed that when I did, I became more motivated to eat healthy and be more active. For example:

  • Change the background on your computer and your phone to a fitness motivation (it can be a picture or a quote, whatever helps motivate you)
  • ‘Friend’ others that have a healthy lifestyle on social media. I can’t tell you how many times I’ve sat on the couch ready to indulge in a not-so-healthy snack or got home after a long day and decided not to go to the gym, just to grab my phone to check Facebook or Snapchat, and a famous fitness/yoga/nutrition icon pops up sharing a post-workout pic or healthy meal picture, and my next actions changed because of it.
  • Wear gym shoes to run your errands instead of dress flats or sandals. It may help you expend more energy in your running around, and heck, you’re already ready for a workout!

When you see ‘healthy’ surrounding you throughout the day, you’re more inclined to make your actions comparable.

 

Just these small changes can get you closer to your health goals. Try to incorporate these into your day and see how it makes a difference.

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When the Stomach’s A Rumblin’

Hey there healthy hotties! So, I’m doing a nutrition support group on the side and find that the biggest struggle for most of my team is the rumblin’ tummies when trying to change our diet for the better. Here are a couple pointers for warding off the munchies:
1. Make sure you space out your meals. Try to work your eating schedule into an every-two-hours sort of thing. For example, Breakfast 8:00, Snack 10:00, Lunch 12:00… That should help keep your metabolism going as well as warding off hunger.
2. Drink lots of water. Not only will water fill you up, but it’s 0 calories too. Studies have also shown that thirst from slight dehydration can be mistaken for hunger. Chug away- it’ll only do you some good. If you’re not a water fan, try jazzin’ it up with some cucumbers or lemon or mint.
3. If you really want food, grab some veggies. Your ‘hunger’ doesn’t care whether it’s satisfied with a giant stalk of celery(fiber that fills you!) or a giant plate of brownies(fat that fluffs you!). Pick the healthier one and you won’t regret it.
4. If you’re hungry late in the evening, you can try the above things too, but often late-night snacking is due to habit, stress, boredom, or fatigue. If you are going to eat, follow #3, because any calories you consume, you won’t be working off like you would mid-day. Distract yourself- do things that will keep your mind off the fridge.

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The Benefits of Water

                Everyone knows that drinking water is good for you. Sure, it’s a great zero-calorie thirst quencher, but this free beverage can do much more for your health than hydrate. Here are ten surprising benefits of water.

  1. Skin: Water, good ol’ H2O (O standing for oxygen, my friends), hydrates your body and brings oxygen to all of your organs. This includes your biggest organ, your skin. Water naturally plumps skin. This means firming fine lines and wrinkles, hydrating dullness, and even helping to conceal cellulite. Overall, your complexion will improve greatly, guaranteed.  
  2. Weight: Just because it plumps your skin, doesn’t mean it makes you plump. In fact, it’s quite the contraire m’dear. If you’re not drinking enough water, your body actually starts retaining water as a survival mechanism. This, in turn, leads to bloating. To eliminate fluid retention, drink more water, not less. And FYI, there’s a reason Gatorade is advertised for athletes. It contains a high amount of sodium, helping you hold on to fluid in your body when you’re expelling so much through sweat. Gatorade is not meant to be a tasty replacement for water, it’s meant to keep water in your body. Also, water in between meals helps to suppress appetite and fill you up. Plus it’s 0 calories!
  3. Muscles: As mentioned before, water brings oxygen to all of your organs. This means your muscles, too. The more oxygen you bring to your muscles, the longer and harder you can work them. Up the water, up the endurance. You get the idea.
  4. Energy: It has been medically proven that just a 5% drop in body fluids will cause a 25% to 30% loss of energy in the average person.
  5. Mood: Many studies have shown that drinking water improves mood and eases stress. A bottle for your blues?
  6. Brain: Brain tissue is 85% water. With dehydration, the brain isn’t getting enough oxygen. This is why when we have a headache, sometimes just drinking water will help alleviate it. It could just be a symptom of slight dehydration. Heading in for an exam? Don’t forget your water bottle to keep that oxygen going to your brain.
  7. Breakouts: Hot lemon water is said to reduce bacteria internally, lessening breakouts. Hot steam (water in gas form, if you were unaware) helps open your pores, and a splash of cold water helps to close them.
  8. Toxins: Water flushes toxins out of your system and carries nutrients to your cells. Your kidneys rid your body of toxins as long as your intake of fluids is enough. If you don’t drink enough water, you’re at higher risk of developing kidney stones. And toxins staying in your system can lead to illnesses and diseases like cancer. When you’re well hydrated, your urine is light in color and free of odor. When your body is not getting enough fluids, urine is darker and concentrated because your body is trying to hold on to as much liquid as it can.
  9. Constipation: Adequate hydration keeps the gastrointestinal tract working the way it should. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration, resulting in constipation.
  10. Joint Health: Water lubricates our joints. Cartilage holds a lot of water, which serves as a lubricant during the movement of the joint. If the cartilage is dehydrated, the abrasion can cause damage, resulting in joint deterioration and increased pain. Rheumatoid joint pain and back pain is often alleviated or decreased with a little bit of hydration.

I noticed several of my nutritionist coworkers bringing giant jugs of ice water to work every day…so I followed suit; and boy am I glad I did. Not only does it help energize me for the work day, but I’ve noticed a huge difference in my skin. Caffeinated beverages as well as alcoholic beverages act as diuretics and increase fluid loss, so they actually make you lose more water. For every glass of coffee or alcohol you have, try to have a glass of water too. Ever wonder why the feeling of a hangover often includes a headache…? Your body might be full of liquid, but not the right kind. A heavy night of drinking, followed by a morning of excessive coffee is the worst thing you can do. Your body is in a state of dehydration, not just tiredness. I’ll drink to that! Water, that is.

You’ve probably heard the common recommendation to drink eight full glasses of water a day. The recommendation seems to change constantly. And of course your recommended water intake will increase if you’re an avid exerciser, breastfeeding mom, or live in a hotter climate. I say just keep drinking instead of keeping track of how much you drink. It’s not likely you’ll over-hydrate yourself. If water is a little too boring and bland for you, try adding some mint, lemon slices, or cucumber to a pitcher of water.  

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