Water Benefits!

Water Benefits

Drinking water is so important.  When I started my fitness journey I gave up all those terrible pops and sugary drinks and MAN did I see a change!! I gave up my pop habit cold turkey and while it was hard a first I honestly believe it was 100% worth it.  I

My body started to crave water! And it felt gooooood.  

I did not realize how terrible all those other drinks really were.  Why are we putting all of this crap into our bodies?! No need to add in extra calories and extra additives. Water has so many great benefits and you can make it work for you.  Its not just about weight loss -- its so much more.  

Why Should You Drink Water?

• Water removes dangerous toxins from our bodies
• Water cushions our body's joints
• Water helps aid in weight loss/regulation
• Water helps to suppress your appetite
• Water will reduce your cravings
• Water aides in digestion
• Water transports oxygen and nutrients to the cells in our body
• Water helps to regulate body temperature
• Water defends against blood clots
• Water will relieve that "bloating"
• Water helps fight headaches
• Water helps keep our skin clear and healthy
• Warm water stimulates the immune system
• Cold water reduces inflammation
• Water helps energize muscles

So ladies and gents --- Drink up!! Who would not want all of these amazing benefits of water!

How Much Water should You Drink?

If you take your weight and divide it by two, that is the number of ounces you should be drinking! 

Coffee and pop do NOT count in that water intake, and these should be kept to a minimum. Caffeine and artificial sweeteners are toxins and do not do ANYTHING for your body. 

In taking artificial sweeteners only makes you crave it more, so kick the habit and get rid of it altogether!

Tips to Drink More Water

1) Add in some flavor for variety 

Be sure to use something natural and not those store bought flavors.  Try adding in watermelon chunks, mint, orange slices, lemons, berries, and the list could go on.  Find something you think that will make you want to drink the water! 

2) There's an app for that! Use your phone to help you. 

Try Waterlogged for iPhone or Water Your Body (for Android and iPhone)

**Not big on apps? Just set a few alerts on your phone throughout the day to remind yourself to hit the water cooler.

3) Keep the water close by

If you’re stuck at your desk all day or on the road traveling for hours, you’re not going to make it a priority to go get water very often. The fix: Always keep a big tumbler of water on your desk or a water bottle in your bag so you have no excuse. And if you work at a desk, leave the cup in plain sight so you’re constantly reminded. On the go, keep your water bottle next to you every time you hop into the car, or buy a package of bottled water to keep in the car. Whenever you're driving about, your water will be within easy reach from your car's cup holder. Think about other places you can stash some water bottles (under your desk, next to the couch, in your purse, and more).

4) Snazzy water bottle
Splurge on the perfect reusable water bottle. 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.

--My Favorite Water Bottle: Contigo 

I need ICE COLD water in order to drink it.  And my contigo can 

keep my water very cold.  Not the plastic ones (I find they sweat) but the metal ones.  It keeps ice in my water bottle all day long through at least 2- 3 refills while I am at work.  

-->Marked water bottle you say?

Mark the bottle at one hour interval
Every hour, you should drink about a glass of water (200 ml)
At the time marked on the bottle, your water should be at that level
(e.g by 2 pm the water should be at the 2 pm level)
Finish one whole water bottle -- Refill it! 
The marking serves as a visual reminder encourage you to drink water and allow you to see your progress

5) Sip up/Straw
Gulping all that water can seem daunting. So get a package of straws to slowly sip it instead. You can even pick up a water bottle with built-in straw.  You’ll drink more water with a straw, and you’ll drink faster. Win-win

6) Transitions

Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.

7) Fight those cravings 

When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.

Not a tip -- but good to know.  Might be a little personal BUT what color is your urine? 

If it's colorless or very light, that's a great indication that you're hydrated. If it's dark in color (close to an amber shade), you know you need more water! 

Have I convinced you to drink more water yet?!?! 

DO IT! I seriously drink water ALL the time now.  

Water, water, water! and maybe a little treat ;) (I cant give it all up) now and then.  

Your body will thank you for it, you only have one body so nourish it and help it keep you living longer, better, and healthier! 

Importance of Sleep

Importance of Sleep

We all know how much we LOVE to catch some zzz's right? -- but sometimes we forget how important it sleep is for both the mind and the body.

First I will be sharing with you some great information on sleep and how to figure out if you are getting enough sleep. Second, I will share some great tips on how to get more sleep.

This is my fur baby catching some serious zzz's.
He knows all about sleep and its importance. 

Why is sleep so important?

Most people don’t think about sleep right along with the nutrition and working out. Nobody really wants to go on a diet or exercise more than they already are -- ok well maybe some people do -- but most people would love to find a way where they can reduce their body fat and not have to just drastically change their lives and sleep is one of the ways you can do that. Sleep is seriously under valued ladies and gents!

Sleep times varies for different age groups but adults need about seven and a half hours but sleep, but ideally eight to eight and a half is perfect when we’re talking about body fat and focus -- which are pretty important.

Also its not just the number of hours of sleep do we get but it’s the consistency over time that affects our body fat. So if you think you’re pulling the fast one by going sleep deprived for two or three days, and then by making it up the other couple of days per week, that it all works out -- NOPE! A study found that in particular, women who have an inconsistent sleep pattern have a much higher body fat percentage even if we change nothing else. You can exercise the same, you can eat the same but if you’re not sleeping consistently each night, you’re body fat goes up.

So, to think...well I can pull a cat nap here and there, and catch up is actually not true. You need consistent hours of sleep because it’s the REM sleeping that makes the difference. And it happens in bursts, about two hours a night, usually beginning about sixty to ninety minutes after you’ve fallen asleep and it’s that sleep that really restores us. You don’t get strong while you’re in the gym, you get strong during rest and the body really resets and gets strong while we sleep. Sleep is really part of the process, it goes right along with nutrition and exercise. Plain and simple -- you have to get your sleep!!

How much sleep do I need?

We need sleep to help us solidify and consolidate memories, restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

Hourly Breakdown:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School-Age Children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Young Adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older Adults (65+): 7-8 hours

Am I suffering from sleep deprivation? 

Here are some guidelines to help you decide: 

• The biggest and most obvious feeling is that you are  tired
• However, it's not just feeling tired BUT also if you feel like --Why am I having a hard time focusing, or what did you just say?
• Having a difficult time remembering short term information
• Taking more than fifteen minutes to fall asleep, 
•  If you are falling asleep within the first couple of minutes, you are also likely sleep-deprived
• In general, it should take you about ten minutes of relaxing, shutting your brain down to fall asleep and if it takes a lot longer than that or if it takes a lot less than that -- it’s likely you are sleep-deprived. 

News alert!! Studies say that driving sleep deprived is the equivalent of having enough alcohol to make you legally intoxicated. NOBODY wants this!!
Also we know about sleep deprivation its that it makes you crave comfort foods. It makes you crave carbohydrates and high fat foods -- we don't NEED that!

Tips to help you get more sleep: 

1) Put down the phone and turn off the TV
Let your brain relax -- don't try to engage it in something else.  Also the basic notion is that all those magnetic waves and glowing screens mess with your circadian rhythms and distract you from sleeping.

2) Body Temperature
Our brain has a wake-sleep cycle that’s very closely linked to our body temperature and that’s why during the summer, you can feel like restless, like you can’t sleep well and it’s because the body flow mechanism that transfers our core body heat to the skin. Ideally, you want to turn the temperature down.

3) Darkness
You need a really dark room to help you fall asleep. Studies have shown that even just the red lights on our digital clock like those little tiny luminous rays from like a clock or the buttons on your cable TV, those in fact can disrupt sleep cycles. Even though you are not fully awake, it doesn't completely wake you up, it might not allow you to fully go into REM sleep or you have to switch the brain off.

4) No caffeine in the afternoon 
Even if you think -- caffeine doesn't bother me. I can have a cup of coffee at lunch -- but are still feeling tired each and every morning....yo are suffering from interrupted sleep patterns. So you really should not do any caffeine in the afternoon.






I really hope you have found this information useful,  I know my mind was opened when I heard it for the first time laid out like this on the Chalene Show, which is a podcast that I listen to daily (more or less).  It is such a great podcast.  If you are into podcasts and would like to check it out -- follow the links I left below.
Chalene's Podcast Website

Chalene's Podcast in iTunes 

Sleep away my beauties! 

21 Day Fix Approved Pickles

21 Day Fix Approved Pickles

I am a serious dill pickle lover!! Sign me up to munch on them anytimeeeee -- honestly! 

But here is the thing.....there is one heck of a lot of salt in them -- and as much as I LOVE salt, I really don't want to be guzzling it down.  

So when I found this healthy alternative over at geniabeme.com, I was thrilled.  

Sign me up for some clean eating, delicious, make my own PICKLES! :) 

Ingredients: 

• 1 whole cucumber 
• water
• white vinegar
• coriander seeds
• dill
• garlic powder 

*Optionals: black pepper, chili peppers, any spices you want! 

Directions: 

1. Cut cucumber into slices
2. Place them in a small container or ziploc baggie 
3. Pour in/measure equal parts water and white vinegar until most of the cucumbers are covered
4. Add in coriander seeds, dill, and garlic powder (no exact measurements here -- I just eyeballed it) 
5. Place in fridge for a couple of hours and -- ENJOY!! 

*Note: I am a fan of pretty sour pickles and if you do the equal parts they are going to be sour! If you would like more or less sour, just adjust the amount of vinegar up and down to your liking :) 

If you love this idea you could always try it with other veggies :) 

Hope you loved this recipe as much as I did.  Feel free to comment below and let me know your thoughts.