What have your end caps been like lately? How is it going with setting up morning and night routines for yourself? It takes a while to establish new routines or even notice if it is helping. Keep going, and check in with yourself in another couple of weeks. Or if you haven’t set anything up yet, it’s not too late to try!
Moving on, let’s talk about hydration!
Healthy Balanced Life Tip #1: Hydrate Or Die!
Why I’m so dramatic with this saying: Because most of us are chronically dehydrated and don’t even know it. The average adult body is 57-60% water and we use it up all day long by breathing, eliminating, sweating, our organs doing their jobs, and more. So you can see how important it is to replenish our water stores.
If you feel thirsty, then you are already dehydrated and have lost 2-3% of your water. Mental performance and physical coordination begin to become impaired at 1% dehydration. We also confuse hunger for thirst and we grab food before water. A good rule of thumb if you feel hungry between meals is to drink a glass of water first. Wait 10-15 minutes and then if you still feel hungry, grab a snack that combines protein and carbohydrates. An apple + almond butter, hummus + veggies, or a handful of raw nuts + 2 medjool dates are some great options.
Water In Your Gut Keeps You Off Your Butt! Dehydration leads to fatigue, and fatigue keeps us more sedentary. Drink up, perk up and get moving!
To be well hydrated, the average person should drink half their body weight in ounces water each day. If you exercise regularly, you will need more. If you drink more that one cup of coffee per day and/or consume any amount of alcohol, you will need more as they have dehydrating properties. You know you are hydrated well if your urine is pale yellow to clear and you are hitting the john every 2-3 hours.
To make sure I get in enough water each day, I take a water bottle like this one everywhere I go. And if I forget to bring one with me, and I am out for a while, it’s worth the $1.25 at the store to grab some water and fuel my body. Water is the primary building block for our cells. Proper hydration acts as insulator, regulating our body temperature, cushioning our organs and lubricates our joints. It helps with digestion, immune function, and eliminating waste from our bodies. It provides us energy and promotes vitality. Every sip counts!
Check out this link and learn the story of Hydrate or Die! and the first hydration packs made.
Healthy Balanced Life Tip #2: Drink Green Smoothies Daily (or often)!
Why I do this: No matter how clean you eat, it’s hard to get in all the leafy greens and produce we need in a day. Most produce has a high water content, so you can get in some extra hydration while packing in all sorts of vitamins, minerals, fiber and antioxidants into your day. Smoothies can be mini meals, are great on the go, and can help curb sweet tooth cravings.
Tips and tricks: You want the base of your smoothies to be leafy greens and other vegetables (i.e. celery, carrots, cucumber). Think of the fruit, superfoods and add-ins as your condiments. You want enough to give you flavor, but not be drowning in it. The building blocks of a smoothie are a liquid, leafy greens, another veggie or two, fruit, protein, fat and ice if not using frozen fruit. Regularly rotate your ingredients to boost your nutrient intake. Good liquids are coconut water, coconut milk, almond milk or plain water. Great add-ins for protein and fat are avocado, hemp or chia seeds, flax seeds, plain yogurt, nut or seed butters and coconut oil.
So get your drink on for the next few weeks and see how you feel, pay attention to your digestion and elimination, and start playing with different smoothie combinations! If you want to talk about more about achieving a healthy balanced life, send me an email and we’ll set up a time to chat!