Importance of hydration

Ever wanted to know the key facts about the importance of hydration? Do men need more fluid than women? How much fluid do we need to drink when exercising? This FAQ includes useful advice and answers to some of the most common questions we get asked.

• 1. How much water should we be drinking?

  The European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption Of this, they suggest that 70-80% of the daily water intake should come from drinks, and the remaining 20-30% should come from food.
  The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty” of as it contains no sugar, calories or additives. In spite of this, research shows we still don’t drink enough of it
  

• 2. Do men need to drink more water than women?

  Yes, the European Food Safety Authority’s scientific experts recommend an intake of 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption..Of this, they suggest that 70-80% of the daily water intake should come from drinks, and the remaining 20-30% should come from food. The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty” of as it contains no sugar, calories or additives. In spite of this, research shows we still don’t drink enough of it
  
  

• 3. Do children have different fluid requirements to adults?

  Yes, the amount of fluid a child needs depends on many factors including age, gender, weather and physical activity levels. It is advised that children should aim to drink approximately 6-8 glasses of fluid per day (on top of the water provided by food in their diet). Younger children need relatively smaller drinks (e.g. 150 ml serving).
  See the table below for the European Food Safety Authority’s recommendations for water intake for children under conditions of moderate environmental temperature and moderate physical activity levels. Note that these values include water from both food and drinks (amounts from drinks only have been estimated).
  
  

  Sex	Age group	Amount of fluid from drinks and food (litres/day*)	Amount of fluid from drinks only (litres/day**)
  Boys and girls	2 to 3 years	1.3	0.9 – 1.0
  Boys and girls	4 to 8 years	1.6	1.1 – 1.3
  Girls	9 to 13 years	1.9	1.3 – 1.5
  Boys	9 to 13 years	2.1	1.5 – 1.7
  Female	14-18 years	2.0	1.4 – 1.6
  Male	14-18 years	2.5	1.8 – 2.0

  Source: EFSA (2010)
  Adolescents of 14 years and older are considered as adults with respect to adequate water intake and the adult values apply.
  *It is estimated that 70-80% of the recommended amount of fluid comes from drinks and 20-30% from food.
  **Estimated amounts of fluid from beverages only.
  The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty” of.  It is a good choice throughout the day because it hydrates without providing extra calories (kilojoules) or risking harm to teeth.

• 4. Can you drink too much water?

  Over-hydrating with any fluid is possible, and in extreme cases it can be dangerous, but, this is very rare. Hyponatremia results from abnormal water retention throughout the body. This reduces the blood sodium concentration, causing excess fluid to move from the blood into the tissue cells, including the brain.
  

• 5. How can you tell if you are dehydrated?

  
  Your body has special mechanisms to make sure you stay hydrated. Feeling thirsty is one of your body’s way of telling you that you need to drink more. Another indicator that we are adequately hydrated is urine colour. As a general rule of thumb,if you are healthy and well-hydrated the urine will tend to be straw-coloured, and becomes progressively darker the more dehydrated we become. Once it becomes honey-coloured this a sign that not enough water has been drunk. Urine that is dark brown in colour can indicate severe dehydration. Please note, certain medications and foods, such as beetroot, may change the colour of your urine. Mild dehydration may occur when we lose about 1 per cent of our body weight due to water restriction. Some common symptoms of mild to moderate dehydration are given below:
  

  • Constipation
  • Dark yellow or brown urine
  • Dry, sticky mouth
  • Few or no tears when crying
  • Headache
  • Increased thirst
  • Muscle tiredness
  • Sleepiness or tiredness
    • Children may be less active than usual.

  Research shows that losses of 2% or more can reduce cognitive (mental) performance.
  Note: If urine colour remains dark after increasing water intakes, medical advice should always be sought.
  

• 6. If all fluids contain water, does it matter which drinks you choose?

  Although all fluids provide water, and some also contain essential vitamins and minerals, some also provide energy (calories). These calories contribute to your daily calorie intake in the same way as those from the foods you eat. The British Nutrition Foundation gives guidelines for the types of fluid to drink, and water is the only fluid which they recommend drinking “plenty of”.

• 7. How much water should I drink when I exercise?

  Every individual is different and the amount of water needed to hydrate varies from person to person. It is important to be appropriately hydrated before commencing exercise in order to avoid getting cramp. However, avoid drinking too much or you will need to go to the toilet! While exercising, sip water at regular intervals every 20 minutes or so especially in hot weather or at high altitude. For high intensity exercise lasting more than 1 hour sports drinks or fruit juice diluted one to one with water may help extend time until exhaustion. It is also important to rehydrate after exercise, and for most people water is adequate. This is best achieved by sipping at intervals, rather than gulping large amounts at a time.

• 8. When is it appropriate to drink water for exercise?

  For most light intensity types of exercise including swimming, golf and walking, and for any physical activity lasting less than 1 hour water will rehydrate you adequately.
  

• 9. My child doesn’t like the taste of water. How can I help encourage him/her to make good healthy hydration choices?

  Children often copy their parent’s behaviour, so showing your enjoyment of water will help encourage them to drink it. Also studies suggest that a dislike of a food or drink can be overcome by repeating tastings 5 to 10 times over a two week period, however, avoid using excessive coercion or pressure to get them to drink it. Studies also suggest that giving kids tangible rewards, such as stickers, may help to encourage them to drink water or eat foods that they dislike. It is best to reward them with something that isn’t food or drink otherwise it may devalue the food or drink you are trying to get them to accept
  

• 10. When should I drink a sports drink?

  Sports drinks may only be beneficial for those undertaking regular high-intensity training and performance exercise lasting for more than 1 hour. Isotonic drinks may be appropriate if you are carrying out high-intensity physical activity, such as marathon running, cycling, competitive tennis, etc, for more than 1 hour.

• 11. How much water does your body need to lose to be dehydrated?

  Dehydration can be defined as a 1% or greater loss of body mass due to fluid loss, for example the loss of 0.8kg of body weight in a 80-kg person
  

• 12. Is dehydration more common in summer?

  We are at the greatest risk of dehydration when we are too hot or too dry, have limited access to water, or need more water than usual. Warm or dry environments, such as centrally heated homes, tend to increase our need for fluid. We can lose more fluid through sweating (due to exercise or hot climates), or by suffering vomiting and diarrhoea.
  

• 13. Does alcohol dehydrate you

  Dehydration can occur as a result of drinking too much alcohol. Alcohol is a diuretic, which means that it makes you urinate more. If this fluid isn’t replaced you may become dehydrated, so drinking alcohol should be balanced with drinking non-alcoholic fluids, such as water
  

• 14. How does water make up our body weight

  Water makes up to 60% of an adult’s and 75% of an infant’s body weight and performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate temperature, lubricating our joints and acting as a shock absorber
  

School is back in Session

Family Fitness Tips: 6 Ways to Get in Shape with Your Kids

The school year is here and that means busier, bustling days.
We interrupt our regularly unscheduled summer vacations of carefree bonding with kids and return to the structure of school programs and extra-curricular activities.
It’s a sluggish notion to get back into the routine knowing there are few moments to spare for space, connection and fitness. Fitting in physical fitness is a challenge but doesn’t have to be a long laborious ‘to do’. Physical stimulation every day, together as a family releases stress and promotes mindfulness on the myriad of things grasping at our attention whether it’s calculus or dinner prep.

Start the habit now and take breaks as a family. These family fitness tips allow you to strengthen the muscles and mind while increasing focus and having a little fun.
Think of them as mini vacations to keep the togetherness throughout the school year without the sunscreen. It’s a fun way to connect and keep healthy and strong.

 

 

6 Family Fitness Tips to Get in Shape with Your Little Athletes

1. Homework hijack

Take a break between homework subjects for a race around the block, the house, or up and down the staircase. Do several ‘laps’ or up to three minutes for heart strengthening cardio and stress release. Or, stay in the living room and do a hundred jumping jacks.

Every time you and your kids commit to race or jump, the kids get a gold star.
Do this every school night and the kid who accrues the most stars by the end of the week gets a free pass from chores for a day. If all the kids take part each day, they get a free healthy treat at your favorite yogurt shop or earn credits toward a movie night with friends (be clever with the prize and make if fair for all siblings so no one feels like they ‘lose’.)

2. Hot couch potato

During TV hour and after homework, let the commercial break be an opportunity to engage in some family fun.
Each time a commercial break comes on during your favorite show (about 2-3 minutes, 3-4 times a half hour show), take your feet hip distance apart on the floor and get off your butt from the couch to stand. Sit down again barely touching your bum to the couch imagining the couch is super fire, oven baking hot and get up right away.

Repeat as many times as you can during the break. Lift the arms up over the head each time you stand up to increase the intensity. Or, add a kick switching legs each time you rise (as long as there isn’t any furniture in front of you)!
The one with the most hot potatoes gets a gold star.

3. Prime-time punch

During the next TV show, work the upper body. Hold on to 16 oz, filled water bottles in each hand and punch it out. Reach toward the TV one arm at a time and give a gold star for the kid with the most punches or all kids if they participate.
Then, each break following the punches, isolate the muscles of the arm, chest and back and do bicep curls the second break, triceps extensions the third break, shoulder presses the one after that, followed by chest press pushes.

Get a whole workout in all while watching your favorite shows!
On the weekend, schedule a little more time to connect.

4. Tap into your inner child

Remember camp? Well, a lot of those exercises you did when you were younger introduce to your kids.
In the park or yard, practice wheelbarrows. Kid One places their hands shoulder distance apart on the floor and walks the legs back into a plank. Kid Two (or yourself) holds onto Kid One’s legs. Kid One walks on their hands forward and back 5-10 paces, releases then switch kids, or do another set. That’s a fun one for building upper body strength for all ages.

5. Individual pillow sack races

Toss a coin to pick the tagger. Each family member starts at different parts of the yard, room or park. Take a pillow sack and put one leg in. Hold the pillow sack by each open corner lifting the leg and hop on the other leg trying to escape/tag one another. When the next person is tagged switch legs and continue one or two more sets each leg. The more people the better!

This is great whole body, whole family exercise helping you work on balance, agility and concentration. Add a finish line if you want to inspire healthy competition. If you have many people participating, share the pillow sack. Sharing a ‘leg’ builds trust and it certainly inspires giggles, which guess what, tones, and strengthens the belly.
Please wash the pillow sacks when you are done!

6. Swap teach/coach

If you have older kids in the family, have your kid teach you a new game they learned in Phys. Ed. or, if your kid is involved in sports, have them teach you the warm up/drill or cool down their coach taught them. This encourages confidence, integration of information, trust and teamwork and helps you get your workout in too!
There are so many clever ways to fit fitness into your every day. It’s limitless. Try these 6 family fitness tips on your way to healthier, happier family!

STOP SUGAR CRAVINGS

15 Effective Tips to Stop Sugar Cravings

You know you have sugar cravings when your mind and body goes, “I need something sweet. RIGHT, NOW!” Your organism will crave that quick boost of energy that simple carbohydrates can give you instantly.
This can be distracting and frustrating, especially when you have weight issues and try to lose some pounds. Luckily, below are 15 tips to minimize your needs for sugar. You can quickly find out which methods are working for you.

Tip #15 – Always Check The Nutritional Value

Ignoring the nutritional information on the food labels is a bad habit many of us have a hard time breaking. It is necessary, though, in your quest to better health, to know what you are putting into your body.
Look out for labels that say “Added Sugar.”
It defines any sweetener added to processed foods, including raw, brown or invert sugar; molasses; natural sweeteners; corn syrup; dextrin; honey; maltodextrin; mannitol; syrup; turbinado sugar; xylitol; and much more. You should expand this extensive list even with anything that has “-ose” added to the end.
Pay attention: The higher an ingredient is on the nutritional label, the more of it is present in the food. So if any of these appear first or second, chances are they are very high in sugar.

Tip #14 – Empower Yourself with Protein

Protein is the best source of fuel for your body. There are times when you think you are craving for sweets when in reality your body wants protein.
Did you know that this substance is great to have as the first thing in the morning?
The process of burning it into energy is at a slower curb than that of sugar, and this means that you are much less likely to crash later in the day. There are many great protein-rich foods for both meat eaters and vegetarians as well:

1. Seafood – This food is usually low in fat. Although salmon has higher fat content, it contains a lot of healthy oils and omega-3 fatty acids.
2. White meat – Food like chicken or turkey is an excellent source of lean protein. The skin has a load of saturated fats, so remove that before you cook it.
3. Milk products – Except protein, these are excellent sources of calcium, and vitamin D as well.
4. Eggs – Especially the yolk has a lot of it.
5. Lean beef – This is an excellent source of this substance as well as zinc, iron and vitamin B12 (which also helps elevate moods).

Pay attention: Vegetarians and vegans can get their daily dose by eating beans, such as soy, or even nuts. Eating fifty grams of soy protein can lower your cholesterol by 3%.

Tip #13 – Eat Smaller Meals Regularly

Eating smaller portions of food more often is better for you than a single large meal. It keeps your blood sugar levels stable which stops you from craving sweet snacks.
Smaller meals will also decrease the possibility of indigestion from overeating. Most people prefer to have five smaller meals a day, with two snacks, to keep energy levels high all day.
Pay attention: You should also plan meals out, and eat at the same time every day. Your body gets used to a set schedule, and deviating from your plan can push it into a stress response!

Tip #12 – Fiber Is Your Friend

Fiber will help you by slowing down the absorption of carbs you eat. It fills you up better than anything, so it is good to snack on fiber-rich foods throughout your day.
Eating a bowl of cereal, oatmeal sweetened with fruit, a granola bar, or banana will fill you up and satisfy your needs much better than a candy bar. Other foods rich in fiber are whole wheat bread, baby carrots, sweet potatoes, sunflower seeds, or unbuttered popcorn.

Tip #11 – Dump All Processed Sweets

Get rid of all your sweet stuff by cleaning out your pantry and fridge. It is better not to have any temptation than to stress yourself by pushing your willpower.
If the option to snack on something wrong isn’t there, then you are more likely to pick something that takes less effort to get to, like the healthy snacks you did keep at hand.
Also, cleaning out your cabinets is very relaxing, gives you something to focus on, and having your kitchen organized can help lower your anxiety levels.
Keep in mind: You should never go shopping for groceries when you are hungry as you are more likely to get throw-away snacks that are high in carbohydrates. Just eat a snack before you go, ideally something that is rich in fiber.

Tip #10 – Stock Up with Healthy Fruits

Fruits are much healthier and easier to turn into energy than artificial sweeteners found in processed foods or candy. Fruit also has many additional nutrients your body needs such as fiber, various minerals, vitamins, and enzymes.
The fiber in the fruit also slows down the absorption of carbohydrates, so these don’t hit you as hard. There are so many fruits and berries to choose from.
Some of the best are apples, bananas, blueberries, cantaloupe, oranges, pears, and strawberries.
Keep in mind: Instead of getting a bowl of ice cream, you can grab some fruits and eat them raw. You can even throw them into a blender with some ice and yogurt to make a smoothie, or freeze and mash bananas or grapes as a fresh ice cream replacement!

Tip #9 – Eat Good Fats

Just the word “fats” is enough to make most people cringe, but it does not always represent something wrong. Our bodies do need a healthy dose of fats daily, as long as it is the right kind.
Any fats that are known as monounsaturated or polyunsaturated are considered healthy fats.
You can find these in olive oil, eggs, walnuts, peanuts, almonds, hazelnuts, and even in coconut butter. These are a healthy choice that will give you the right fats and carbohydrates your body needs daily to function properly.
Pay attention: Ironically, foods that say they are “low-fat” are high in sugar, so avoid these if you want to lose some weight.

Tip #8 – Distract Your Mind with Exercise

Exercise boosts your energy and serotonin levels and releases endorphins into your blood stream that will make you feel great. So if you will feel yourself craving sweets again, just get active.
Some excellent stress relieving exercises are:

1. Walking – Including jogging and running.
2. Dancing – Especially those forms involving your whole bodies such as belly dancing or hip hop.
3. Yoga – It is very calming and relaxing.
4. Martial Arts – Especially forms like Tai Chi or Kempo as these will help you build discipline and boost your willpower.

Just keep in mind that focusing your mind on the physical activity will also distract you from tempting thoughts of binging on candy.

Tip #7 – Drink a Lot of Water

Often, what we think is another craving for some sugar is, in reality, a case of severe dehydration. Instead of grabbing a sweet soda, grab a bottle of pure water.
Drinking between eight to ten 8-oz. glasses of water a day will keep your stomach full and your body well hydrated. This also applies to herbal teas.

Tip #6 – Keep Dark Chocolate at Your Hand

Dark chocolate has high antioxidant levels that help with preventing type-2 diabetes, heart disease, and tooth decay. Chocolate also contains phenylethylamine, which is a hormone that your organism produces when you are in love.
This substance promotes happy feelings, which increases serotonin levels and hence cutting short your cravings.
Pay attention: Just choose a dark chocolate that is at least 70% cocoa. The more cocoa present, the higher antioxidants levels. Remember to be sparing; there is still such thing as too much of good stuff.

Tip #5 – Improve Your B-Vitamin Levels

Your adrenal gland plays a significant role in your body’s stress responses. Did you know that stress is one of the leading causes of your needs for sugary stuff?
The whole spectrum of B-vitamins are crucial to adrenal gland health, so taking B-complex or eating food rich in this substance will keep your adrenal gland functioning properly.
Pay attention: You can find a lot of B-complex in nuts, rice, milk, eggs, fish, meats, whole-grain cereals, green leafy vegetables, and fruits.

Tip #4 – No Artificial Sweeteners

Artificial sweeteners have been said actually to increase your sugar cravings at some times. They also pose additional health risks, as a higher likelihood of cancer, and has been linked to brain damage in children under five.
You should look for and avoid foods that have ingredients such as aspartame, saccharin, sucralose, and neotame. Usually, you will find these in diet sodas and foods labeled as sugar-free.

Tip #3 – Add Chromium Daily (Not For Diabetics)

Chromium is a mineral that helps to maintain and balance your blood sugar. Taken as a supplement, it is most useful to curb cravings at 600 to 1000mcg a day, divided and taken in 3 doses.
Among rich natural sources of chromium belong broccoli, barley, black pepper, green beans, oats, romaine lettuce, and tomatoes.
Pay attention: **Chromium may lower blood sugar, so diabetics should not take it as a supplement**

Tip #2 – Bring in The Power of Cinnamon

Instead of sweetening your tea, oatmeal or cereal with sugar, use a sprinkle of cinnamon. It normalizes your blood sugar levels, so taking even 1/4 teaspoon each day can help reduce your insulin spikes and control LDL cholesterol, which cuts down on your cravings.

Tip #1 – Sleep Properly

Sleep cures many ills, and in today’s busy age, many of us get way less than the amount required to keep our energy up. So when we feel tired, instead of taking the time to rest, we reach for an energy drink or candy bar, something with lots of carbohydrates.
Of course, while this works in the short term, once you come down from your sugar high you are more tired than ever and craving more carbs, simple as that.
It’s a perpetual vicious cycle.
Instead of grabbing a candy bar, take your time to relax. Meditate, take a long soak, close your eyes, or just sit and listen to calming music. The best thing to do, though, is just going to your bed and have a nap.
Pay attention: The body of average adult needs between six to eight hours of sleep to stay healthy and lower stress levels. If you suffer from insomnia, it might be a good idea to try some over the counter sleep supplement like melatonin or valerian root.

The Science Behind Sugar Cravings

These extreme needs for something sweet are often caused by various hormones and neurochemicals that affect your body. When their levels drop, it puts out a signal to replenish your reserves!
Among these substances, you can find:

• Serotonin – When you undergo stress, your body signals the need for serotonin – a substance that inhibits impulsive behavior such as sexual needs, pain perception, and appetite. If your levels are low, you show less impulse control and are more prone to binging on carbs.
• Endorphin – Endorphin is the brain’s natural narcotic, and carbohydrates trigger its production. However, here are other ways to release this pleasure hormone into your bloodstream, such as exercise or even sex.
• Neuropeptide Y (NPY) – This is a neurochemical that makes sure your body gets enough carbohydrates for energy. When blood sugar drops, NPY is released, which causes you to crave carbs.

Pay attention: Because your hormones and neurochemicals are in a constant state of flux, cravings can come at different points of the day for various reasons. Other factors that affect your hormones are menstruation and puberty.

Hydration and Weight Loss

Importance of Water

Almost two thirds of the human body is made up of water. Its roles include everything from removing waste to regulating body temperature to lubricating joints, just to name a few. Water also acts as a natural appetite suppressant and aids in metabolism. With all these functions, the consumption of water is vital to the normal functioning of the body.

Effects of Dehydration

A lack of water consumption can be detrimental to your body. If your hydration levels drop by only 2 percent, you may experience fuzzy thoughts, lack of concentration and difficulty focusing visually. If you often feel fatigued in the middle of the day and cannot figure out why, dehydration is likely the culprit, which in turn makes exercise difficult to perform. When you are not properly hydrated, you may also feel a burning sensation in your stomach that is similar to hunger pangs. This feeling can mistakenly lead you to unnecessary calorie consumption. It has also been linked to increased risk of cancer, premature aging, irritability, anxiety and numerous other ailments. Links have even been made between chronic dehydration and obesity.

Drinking More Water Helps You Consume Less Calories

Dieting can be particularly challenging, especially if your body feels deprived. But research has shown that drinking more water can help you eat less.
A 2010 Virginia Tech study[ii] followed 48 adults over 12 weeks who were dieting. Participants were split into two groups: one that followed a low-calorie diet and another that followed that same diet, but drank 500 ml (about 2 cups) of water before breakfast, lunch and dinner.
After 12 weeks, the participants who were drinking more water had lost about 5 pounds more.
Why? For one, they were eating less; the second group ate about 75-90 less calories per meal.  Plus, by drinking more water, the research team concluded that they were drinking less sugary drinks.

 How Water Aids Weight Loss

According to Revive Your Life, a study conducted at the University of Washington found that drinking one 8-oz. glass of water eliminated midnight hunger pangs in 98 percent of the subjects, thus decreasing caloric intake from midnight snacks. Water may also cause an increase in energy, allowing you to push harder through those workouts. "The Journal of Clinical Endocrinology and Metabolism" published a study in 2003 examining the thermogenic effect of water. Researchers led by Michael Boschmann found that consuming 16 oz. of water caused a 30 percent increase in metabolism, mostly attributable to the body warming the water to body temperature.

What Drinking Ice Cold Water Does to the Body:      The most direct way that water helps increase calorie burn and weight loss lies in the way your body absorbs water. The body must first warm (or cool) fluids that enter the body to 98.6°F (body temperature) before they can be utilized. This process requires energy (calories) to either create heat (if drinking something below body temperature) or remove heat (when drinking something above body temperature). The calories required to do this are not a lot, but over time it can make a big difference.

     The following example is specific to cold fluids but the effect of hot fluids is the same though the numbers are slightly different.

     You burn roughly one calorie for every fluid ounce of water you drink, but this only counts if the water is extremely cold. Lets say you drink a liter of ice cold water - that is an extra 32 calories burned without doing any extra physical activity. That does not sound like much but keep this in mind; if you drink only one liter of ice-cold water everyday that is an extra expenditure of 224 calories per week, 896 calories per month and 10,752 per year - that is equal to 3 pounds of fat that you will have lost (or at least not gained) by simply drinking cold water. Though every individual has varying hydration needs, it is likely that you need a lot more than just one liter of water per day (particularly if you are physically active), so these numbers could easily be more impressive if you just increased your intake. How easy is that! Now keep in mind that this is just the first and most direct effect water has on the body. In actuality, being properly hydrated can have an even more significant effect on calorie burn.

Other Drinks

Pure water is the most beneficial form of liquid to consume. Sugary drinks contain empty calories, plus they can cause your body to struggle to absorb the water it needs. Caffeinated drinks can be even more damaging due to caffeine’s diuretic effect, causing the amount of excretion of water from the body to be elevated.

How to Trick Yourself Into Drinking More Water Every Day

 If you already have a good morning and bedtime routine, make drinking water a part of it. You can still have your morning coffee, but add a glass of water in beforehand. The Natural Choice blog recommends having a glass at the same time and in the same place during your routine every day:

...get in the habit of drinking a glass of water right after you get out of the shower, or right before you wash your face at night. This is an easy way to add at least two glasses of water a day to your routine.

Wake up, have a glass of water. Get ready for bed, have a glass of water. Just by doing that you get a head start on the rest of the day. If you’re having a hard time remembering to incorporate it in your routine, find ways to make your water more visible. Put a glass of water on your nightstand so you see it before you go to bed or have a glass waiting by the coffee maker so you remember to have a glass while your coffee is brewing.

Get a Decent Water Bottle and Mark It with Time-Oriented Goals

 Water bottles are an excellent way to increase your water intake. Get a high-quality one, even if it costs you a little more. A good stainless steel or heavy-duty plastic bottle should do the trick. Once you’ve found one you like, take it with you everywhere.

 You can take your water bottle usage to the next level by coming up with your own timed drinking goals and marking it on the bottle. Get some tape or a label maker and start marking how much water you’d like to drink by a certain time every day. This way you can actually see your water drinking goal and you’ll know whether you need to play catch up or if you’re ahead of the game.

Whether it’s your favorite color or a unique design, the more you bond with your bottle, the less likely you’ll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you’re ready to drink from it throughout the day—don’t forget to refill it as soon as it’s empty.

There are a lot of good options for water bottles out there, but the most important thing is that you like it. You’ll never stay on track with a water bottle you hate using or are embarrassed to be seen with.

Make It a Game

 Gamification is an effective way to get yourself to do a lot of things, and drinking water is no exception. Incentivize your new water habit by rewarding yourself when you reach milestones. Go a whole week drinking your goal every day? Treat yourself to something you don’t normally get. It goes both ways too. Forget to drink enough water yesterday? No Netflix or video games until you’ve made up for it.

Competition is a great way to keep your drive too, and on her blog, the “Tri Sport Girl” suggests a race is the perfect way to compete with yourself:

Everything is more fun as a competition.... Apply the same concept to water consumption, and suddenly you’re racing to see how much water you can drink by lunchtime (my current PB is 1.25L) or how soon in the day you can finish 2L (my PB is 2:36pm).

Just be sure you’re not just drinking a bunch of water in the morning and none for the rest of the day. It’s best to spread it out, but a challenge is always a good way to keep yourself engaged. However you like to gamify your life, find a tool that works for you and track what you do. When you can see how well you’re playing your own game it can only help you.

Set a Timer and Create Mental Triggers

If you’re still having a hard time remembering to drink water, set a timer on your phone. Create a few alarms set to go off throughout the day and when one goes off chug a big glass of water. This might seem like overkill, but nothing snaps you back into a routine like a phone screaming at you to drink.
Part of building a new habit is finding a way to do things without the need of outside help, however, so it’s a good idea to create your own mental triggers. For example, if you start to feel hungry, have a glass of water. This does a few things for you: it’ll help your stomach and intestine on the digestive front, keep you hydrated, and possibly even curb your hunger. In fact, you may not even be that hungry and your brain just sent you the wrong signals for what it needed.


You can also make mental triggers for other things like having a glass of water every time you use the restroom or taking a sip of water every time you stop working. Have a sudden craving for junk food? Grab a glass of water instead. Triggers can be requirements you have to meet as well.

Jazz Up Your Water Drinking Experience

 You might be more inclined to drink water if it was a little more interesting. If that’s the case, there are plenty of ways to go beyond plain, boring H2O. Some fruit or cucumber in your water adds a little flavor without adding in the sugar you’d find in straight fruit juice. Freeze some lemon slices in ice cubes for an easy water upgrade or try a little ginger and herbs to switch things up a bit. If you’re missing the fizz from your soda, try some sparkling water or club soda. You’ll get the bubbly without the other not-so-great stuff. Check out my detox and fat flush water recipes.

Eat Your Water

Yes, food has water in it too. It may not have enough for you to only eat your daily intake of water, but there are some foods you can snack on that can help. Fruits and vegetables are a great source of water, and also make for a healthy alternative to chips or candy. Here are some of the fruits and veggies with the highest water content:

Cucumber, Lettuce, Celery, Radishes, Tomatoes, Bell Peppers, Cauliflower, Watermelon, Spinach, Strawberries, Broccoli, Grapefruit, Apricots, Cherries, Grapes, and Zucchini.

Pick your favorites and keep those around. It’s important to note, however, that when you cook these things, they lose a lot of their water, so they’re best eaten raw.

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Drinking more water can literally change your life for the better. When you’re properly hydrated, you can digest easier, sleep better, and think clearer. Learn to love the taste of water, because every single sip is good for you.

Morning routines to help you lose weight

The best part of mornings is that they’re so full of potential! No matter whether you laced up your sneaks yesterday or overindulged on a co-worker’s birthday cake, it’s a fresh chance to get closer to your health goals. To keep that get-fit momentum going all day long, start your day off right with these morning habits that will motivate you even more.

 

Get Some Sun

Basking in the sun’s rays can help you drop pounds, according to research published in the journal PLOS ONE. Study authors had 54 participants wear wrist monitors that recorded their exposure to morning light for seven days. During that period, participants kept food diaries to track their calorie intake. The people who spent more time in morning light had lower BMIs than those who were in the dark, no matter their age, activity level, or what they ate. Why? Morning light helps regulate your internal clock, which aids your sleep schedule (crucial for weight loss). Morning sunshine also contains higher levels of blue light, which has the strongest effect on your circadian rhythm. You only need 20-30 minutes of morning sunlight between 8 a.m. and noon to get in on these benefits!

 

Sleep In

This one goes hand-in-hand with the previous tip. Spending more time on those precious Zzzs can help you eat less and have fewer cravings than people who skimp on sleep. Researchers at the University of Chicago and the University of Wisconsin tracked the sleep of 10 overweight young adults who were at risk for obesity and who self-reported fewer than six and a half hours of shut-eye each night. For the first week of the study, they stuck with their regular sleep schedules. For the second and third, the study authors had them bump it up to eight and a half hours. On average, they slept around an additional 1.6 hours and experienced a 14 percent decrease in appetite and a 62 percent drop in cravings for sweet and salty junk. If you’re groaning each time your alarm goes off, try to rearrange your schedule so you can spend a little more a.m. time in bed.

Get in a Mindful Mood

Mindfulness is a key strategy when it comes to weight loss. It’s all about taking a focused, intentional approach to your life by really tuning in to your body and mind. Even better, it can stabilize your emotions, potentially making you less likely to give into stress-based eating. Researchers at the University of Utah had 38 people between ages 20 to 45 fill out a survey that measured how mindful they were naturally. For two days, participants rated their emotions throughout the day in addition to tracking their physical and cognitive arousal before sleep to measure anxiety. Those who were naturally mindful had experienced less irregular mood swings. Rather than trying to kick-start this habit when faced with your first meal, begin your morning with mindfulness instead: Take a few minutes at the start of each day to sit quietly and focus on the rhythm of your breath. 

Change Up Your Commute

Driving to work is easy, but it may not be best for your waistline. A study published in the journal BMJ shows that people who walk, bike, and take public transportation have lower BMIs and body-fat percentages than those who depended on their cars to get to work. The University College London team of researchers collected the BMIs and body-fat percentages of more than 7,000 people. Participants then completed a survey about how they usually got themselves to the office. The women who used a method other than a car had a BMI that was around 0.7 less than the others, which is about a 5.5-pound difference on the scale. Note that this doesn’t exclude public transportation! Even walking to the closest bus stop or train station can be beneficial.

Go High-Protein

While the jury’s still out on whether breakfast is essential for weight loss, a healthy dose of protein in the morning looks like it can help you drop pounds. Scientists at Biofortis Clinical Research and the University of Missouri department of exercise physiology and nutrition gave 35 women from the ages of 18 to 55 three different breakfasts. One was just a glass of water, while the others clocked in at around 300 calories each (and had equal fat and fiber counts). One of those had three grams of protein, while the other had 30 to 39 grams, which is more than two-thirds of the RDA. Those who had high-protein breakfasts felt less hungry and ate 175 fewer calories at lunch. Protein takes a long time to digest and pushes your body to secrete the gut hormone Peptide YY, which helps increase feelings of fullness.

Work Up a Sweat

Obviously, working out at any point is going to be a good thing! But beside giving your metabolism a boost that lasts well into the day, a study in the journal Medicine & Science in Sports & Exercise found that women who exercised in the morning were less distracted by pictures of delicious food. They had 17 participants with healthy weights and BMIs and 18 obese participants walk briskly for 45 minutes in the morning. Apart from not being as interested in pictures of unhealthy food, study subjects were more active throughout the day, no matter their weight.

Pack the Day’s Snacks

Avoid the afternoon dash to the office vending machine with this one: Take just a few minutes each morning to make sure you’ve got enough snacks to take you through the day, suggests Keri Glassman, M.S., R.D., a Women’s Health contributor. When you’ve just woken up, it’s easy to underestimate how much fuel you’ll need throughout the day and just throw an apple in your bag. Instead, budget extra time to whip up some quick, healthy snacks that will keep you on the road to weight-loss success. Even better, just throw them in your bag after prepping them the previous weekend.

Courtesy of:  Women's Health Magazine

25 Easy Ways To Fit In 10 Minutes Of Exercise

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.


In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your over scheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.

Here are simple, practical ways to work exercise into your day even when you're short on time:
Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.
2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)
4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.
6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."
9. While your son or daughter plays a soccer game, walk around the field.
10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

At Work

11. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.
12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.

13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.
14. On breaks, spend 5 to 10 minutes climbing stairs.
15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.
16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

When You're Watching TV

17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.
18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.
19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try a TV Show Workout
20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.

While Traveling

21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.
22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.
23. During layovers at airports, avoid the mechanized  moving carpets  that transport travelers from concourse to concourse.  If you're in between flights, walk around the concourse as much as you can
24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)
25. Do calf stretches while riding in elevators.

Main thing is get up and move and get your heart rate up. 

Don't forget to love yourself!

Hey you! Did you know that you’re very special? 

There is no other person in this world like you. You deserve to be loved not only by those around you but by the most important person in your life — YOU. Practicing self-love can be challenging for many of us, especially in times when we face serious challenges. It’s not about being self-absorbed or narcissistic, it’s about getting in touch with ourselves, our well-being and our happiness. We practice self-love so we can push through our limiting beliefs and live a life that truly shines.

So do yourself a favor, take a deep breath, give yourself a little hug and start practicing the following:

1. Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile.
2. Fill your body with food and drink that nourishes it and makes it thrive.
3. Move that gorgeous body of yours every single day and learn to love the skin you’re in. You can’t hate your way into loving yourself.
4. Don’t believe everything you think. There is an inner critic inside of us trying to keep us small and safe. The downside is this also stops us from living a full life.
5. Surround yourself with people who love and encourage you. Let them remind you just how amazing you are.
6. Stop the comparisons. There is no one on this planet like you, so you cannot fairly compare yourself to someone else. The only person you should compare yourself to is you.
7. End all toxic relationships. Seriously. Anyone who makes you feel anything less than amazing doesn’t deserve to be a part of your life.
8. Celebrate your wins no matter how big or small. Pat yourself on the back and be proud of what you have achieved.
9. Step outside of your comfort zone and try something new. It’s incredible the feeling we get when we realize we have achieved something we didn’t know or think we could do before.
10. Embrace and love the things that make you different. This is what makes you special.
11. Realize that beauty cannot be defined. It is what you see it as. Don’t let any of those Photo shopped magazines make you feel like your body isn’t perfect. Even those models don’t look like that in real life.
12. Take time out to calm your mind every day. Breathe in and out, clear your mind of your thoughts and just be.
13. Follow your passion. You know that thing that gets you so excited but scares you at the same time. The thing you really want to do but have convinced yourself it won’t work. You should go do that!
14. Be patient but persistent. Self-love is ever evolving. It’s something that needs to be practiced daily but can take a lifetime to master. So be kind and support yourself through the hard times.
15. Be mindful of what you think, feel and want. Live your life in ways that truly reflect this.
16. Treat others with love and respect. It makes us feel better about ourselves when we treat others the way we hope to be treated. That doesn’t mean everybody will always repay the favor, but that’s their problem not yours.
    
17. Find something to be grateful for every day. It’s inevitable that you are going to have your down days. This is fine and very human of you. It’s especially important on these days to find at least one thing you are grateful for as it helps to shift your mind and energy around what’s going on.
18. Reach out to family, friends, healers, whomever you need to help you through the tough times. You are not expected to go through them alone.
19. Learn to say no. Saying no sometimes doesn’t make you a bad person, it makes you a smart person.
20. Forgive yourself. You know that thing you did one time (or maybe a few times) that made you feel bad, embarrassed, ashamed? It’s time to let that go. You can’t change the things you have done in the past but you can control your future. Look at it as a learning experience and believe in your ability to change.
21. Write it down. Head swimming with so many thoughts it’s giving you a headache? Write them all down on a piece of paper, no matter how crazy, mean, sad, or terrifying they are. Keep it in a journal, tear it up, burn it, whatever you need to do to let it go.
22. Turn off and inwards. Grab a cup of your favorite tea, coffee, wine, whatever your choice of drink, and sit down for a few minutes on your own. No TV or distractions, just you. Think about the wonderful things that are happening in your life right now, what your big dreams are and how you can make them happen.
23. Give up the need for approval from others. “You can be the ripest, juiciest peach in the world, and there’s still going to be somebody who hates peaches.” — Dita Von Teese
24. Be realistic. There is no person on this earth that is happy every single moment of every single day. You know why? Because we are all human. We make mistakes, we feel emotions (good and bad) and this is OK. Allow yourself to be human.
25. Get creative and express yourself in whatever way you like. Painting, writing, sculpting, building, music, whatever takes your fancy, and make sure you leave your inner critic at the door. There are no right ways to be creative.
26. Let go of past trauma and wounds. This can be a really tough one and it may be one of those times you need to turn to others for support. The truth is though, when we let go of things that have happened to us it’s almost like a weight is lifted off our shoulders. We don’t have to carry that around with us anymore. We deserve better.
    
27. Find your happy place. Where’s the one place you feel totally at ease, calm, happy, positive, high on life? Go to that place when you are going through hard times, or imagine yourself being there. Think about how it feels, what it smells like, what it looks like.
28. The next time you are feeling happy and on top of the world make a list of your best qualities and accomplishments. It may sound a little corny, but it can be a wonderful reminder when you are having a day that’s less than amazing.
29. Get in touch with your inner dialogue. If it’s anything less than loving, encouraging and supportive, it’s time to make a change. You deserve to be spoken to in the same way you would speak to your best friend, sister, brother, daughter, or son.
30. Have fun! Get out there and do the things that light your fire. Enjoy them, enjoy being you and enjoy your incredible life.

I feel better already :)