Tuesday Tips: Drink Up

Image Souce: Pinterest

Let’s continue on the water theme, shall we? Last week I wrote about the benefits of alkaline water, but in general, drinking enough water is one the cheapest and simplest ways to invest in your body. Our bodies are about 2/3 water, so it is clearly important. Water carries nutrients and oxygen to cells, cleanses toxins, regulates body temperature, assists with digestion... the list goes on. 

This is actually one healthy habit husband has taught me. When it comes to drinking water, that man is a champ. Its also his answer to everything. Have a headache? Drink some water. Feeling nauseous? Drink some water. Feeling fatigued or lethargic? Drink some water. Its not the cure for everything, but you get the point. Eventually, so did I. It was my new years resolution last year, and it was one I actually kept. (Yay!) But seriously, thank you Ben for helping me make it a priority.

Here are a couple tips I've learned while trying to be more water-concious:

If you are hungry, drink water.

Our brains can’t differentiate between hunger and thirst. Many times when you feel hungry, you are actually just thirsty. Drink up to put those cravings at bay.

Drink a glass of water before you eat.

It will trick your brain getting fuller, faster. Its an easy way to moderate portion control and eat less. And I can use all the help I can get with portion control.

Wait 20 minutes after you eat to drink water.

Water dilutes your digestive enzymes, so waiting helps you digest your meal better.

Carry around a water bottle.

I take mine with me pretty much everywhere, and refill it whenever its low. I love the lifefactory bottles because they are clear and you can see how much you are drinking each day.

Spice up your water.

If you have trouble getting in your 8 glasses a day, try spicing it up by adding lemon or lime. Or pretend you are at a spa and put in cucumbers, mint, strawberries, etc. Check out this adorable blog post for inspiration.

The 8 glass a day "rule":

The 8 glasses a day requirement has not been proven, but it’s a good starting place. The Institute of Medicine recommends 13 glasses per day for men and 9 glasses a day for women, but keep in mind that you also get water from certain foods (fruits and veggies). Find out what works for you.

Other “hydrating” drinks:

Be wary of vitamin water, Gatorade, and other sports drinks claiming health benefits - they are full of sugar and chemicals and trans fat. Natural is always the way to go, so choose regular water or coconut water, which is high in electrolytes.

As always, remember that being healthy can be all about taking steps. Maybe start by drinking one more glass a day.  Maybe even make a mid-year resolution. Whatever you do, have a fun and fully hydrated week. xo.

Tuesday Tips: Add Lemon

One of the easiest ways to boost your immunity and improve your digestive system is adding lemon to water. The lemon juice makes the water alkaline, which helps balance your body's pH.

I know it sounds counter-intuitive. I had always thought lemon would be acidic, but both lemons and limes are alkaline once digested. Let's chalk it up to Nature.

Adding in this simple tip is important because so much of what we eat and drink is acidic - sugar, grains, artificial sweeteners, soda, processed foods, alcohol, coffee...  All that acidity can throw off your body's pH and compromise your immune system. In order to restore balance, you can moderate acidic foods and incorporate more alkaline foods (vegetables and some fruits), and of course, add lemon to your water.

Like all natural foods, lemons have some great health benefits. In addition to boosting your immune system and improving digestion, they are said to cleanse the liver, have cancer fighting properties and be good for your skin and your bones. All that in one tiny little lemon. Apparently, they aren't good for your teeth enamel though, so most people recommend drinking lemon water through a straw.

So add a little lemon (lime works too!) to your water in the morning and throughout the day.  Your body will thank you.

Tuesday Tips: Meal Planning

I wish I was one of those people who cooks every night, but that has never once in my life been even close to realistic. Most weeks I make a huge dish on Sunday or Monday that can last for almost the whole week  - usually some type of soup, or variation of rice and lentils, rice and beans or quinoa. All are filling without empty calories, and there's nothing better than one night of cooking equalling a couple nights of meals. If you are like me and get bored easily, you can switch up the dressings and add in different veggies for the rice/lentils/beans/quinoa so it tastes different each night.

Tonight, I'm making a huge pot of Dina's Healing Vegetable Soup. Check out the recipe here & be sure to take a look around her blog. Her recipes are delicious and healthy. Win win.

Tuesday Tips: Avoid Getting Sick

It's definitely cold season, at least at my office. Since its that time of year, I thought I'd share some tips on how to boost your immune system so you can fight off that pesky cold.

To avoid getting sick, or to get better faster:

1. Wash your hands frequently. And don't touch your face if you haven't washed your hands. 
2. It's okay to be a bit of a germaphobe. Avoid touching surfaces that everyone is getting their germy hands on.
3. Drink lots of fluids. As in: water and tea. Not as in: coffee, soda, juices or alcohol. Coffee suppresses your immune system and the rest are filled with sugar or break down into sugar.
4. Get lots of rest. Sleep does wonders for your immune system.
5. Take probiotics and vitamins. (especially vitamin C for your immune system, and a B-complex for energy) Be careful about the brand that you use, as there are lots of cheap versions that are poorly made. I personally only buy Shaklee.
6. Avoid sugar. A UCLA study proved that just 1 tsp of refined sugar lowers your immune system for 4-6 hours. Eliminate sugar from your diet and you will be more resistant to picking up everything that’s going around.
7. Get in 20 - 30 minutes of sun a day. Sunlight provides essential vitamin D.

Here's to hoping that everyone has a healthy & happy week! xo.

Tuesday Tips: Preparing Quinoa

Photo Source

I'm a little bit obsessed with quinoa right now. Okay, very obsessed.

It's a complete protein, gluten free, affordable, easy to make, and there are endless variations of ways to make it (and I've pinned about a million of them).  Its a great way to ensure you are getting enough protein, especially if you are vegan, vegetarian, or just trying to cut back on how much meat you eat.

Here's the tip: You have to soak it before cooking it. I never knew that you are supposed to soak grains, I guess because I hadn't ever cooked grains before. Doing so initiates the sprouting process, making it more digestable. You should soak the quinoa for 7 - 24 hours, so just throw it in some cold water in the morning before you leave for work and it will be ready to cook when you get home. Just rinse well after soaking & before cooking.

I'll be sharing some quinoa recipes soon, so be sure to check back! xo.

Tuesday Tips: Add Variety

Photo Source: Swanson Health Center 

We all know that we should eat our fruits and veggies every day. But according to the book Anti-Cancer: A New Way of Life, the key to preventing disease is variety. The book talks about a University of Montreal study which proved that cancer genes may not be as harmful if not triggered by an unhealthy lifestyle.

They studied women who carry the breast cancer gene, meaning almost 80% of them will most likely get breast cancer in their lifetime. The book says that "the main discovery of the study was that the women who consumed up to 27 different fruits and vegetables a week (and variety is important here) saw their risk of cancer diminished by fully 73 percent."

I'm continually fascinated by the fact that our diet can prevent disease, and 73 percent is pretty incredible. So mix it up whenever you can and get in as many veggies as possible. You'll have to tell me if you find any new faves!