5 Tasty and Refreshing Workout Waters

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Staying properly hydrated is the number one thing you can do for your body on a daily basis. When it comes to the health of our organs and digestion, fat loss, energy levels, sleep patters, brain function, our detoxification systems and nutritional choices… daily water consumption affects it all. And our bodies are made up of substantial amounts of water: The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are 31%. We need to drink plenty of water, plain and simple.

The problem is many people have a hard time getting in the ‘half your body weight in ounces’ recommendation. The #1 complaint I hear from clients is that they are bored with plain water. Skip the artificially flavored sugar packets and try these 5 refreshing, whole food based recipes to jazz up your water. I suggest investing in a water bottle that holds at least 32 ounces in order to track how much you’re drinking most efficiently. I really like my HydroFlask!

  1. ½ lime sliced thin, ½ lemon sliced thin, ½ cup packed fresh mint
  2. ½ cup chopped seedless watermelon, 3-5 sprigs fresh rosemary
  3. ½ cup chopped pineapple, ½ cup packed fresh mint
  4. ½ cup raspberries (fresh or frozen), 3-5 sprigs fresh thyme
  5. ½ cup blackberries (fresh or frozen), 3-5 sprigs of fresh sage

 

Also, get creative and come up with your own combination! Pretty much any fruit will work, aside from bananas. Use what’s in season in your garden or the farmers market. Mix with other fruits and berries and/or fresh herbs, add filtered water and voila! Injoy!

 

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10 Healthy Habits for Holiday Parties

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This time of year can be a wonderfully festive time of connection and celebration. It is also full of opportunities to over-indulge and get off track with our wellness goals. Below are 10 tips to survive holiday parties while keeping your health and vitality as a priority.

  1. Do not arrive to parties on an empty stomach. Eat a cup of vegetable soup or a small salad 30-60 minutes beforehand. Especially on big holidays, make sure to eat breakfast and a balanced snack with fiber and protein earlier in the day.
  2. Make sure you get a physical activity in. Workout before attending holiday parties, or rally everyone to go for a walk after a big meal.
  3. Stay well hydrated. Thirst signals can be mistaken for hunger signals. Make sure you’re drinking at least half your body weight in ounces daily. Also, drink alcohol lightly, and alternate alcoholic and sugary beverages with glasses of water at get-togethers.
  4. Bring a healthy dish to share- quinoa salad, smoked salmon, bean dip, fresh veggies, hummus and lean meats, shrimp cocktail.
  5. Mingle with guests away from the food table. Don’t make it easy to snack mindlessly.
  6. Use a small plate at the buffet and choose just a few of the dishes to try. Moderation is key.
  7. Do not dress for bloat. No baggy pants at holiday parties. Wear that slimming dress that hugs your figure or a nice suit that fits perfectly.
  8. Eat slowly. Take the time to sit and savor your food. Pace yourself and try to be the last person to finish each course.  Take small bites and chew slowly and thoroughly. It takes about 20 minutes for you brain to get the message that your stomach is full.
  9. Ask the host of the party what you can do to help. Keeping yourself occupied and social will cut down on the time you are standing around munching.
  10. Plan your calendar to include holidays as higher calorie days. Eat lightly the rest of the week and avoid excess sugar and simple carbohydrates.

In conclusion, enjoy the holidays! Take time to be present with those around you, focus on non-food related activities and relax! Your body will thank you!

 

 

10 Steps to a Healthier Halloween

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Halloween kicks off the string of seasonal holidays where food imbalance and overindulgence is at an all-time high. Make this Halloween more about the tricks and treasures than the sweet treats, and discuss openly the importance of making healthy food choices. Following are 10 easy tips to implement during the holiday season, starting with Halloween!

  1. Prepare an extra-nutritious dinner of a good lean protein source, plenty of fresh vegetables and whole grains for you and your family. Fill up on healthy foods before hitting the streets to trick-or-treat, avoiding the urge to consume far too much sugar.
  2. If you will be handing out candy to your neighbors, choose a brand like Unreal to give rather than the traditional Hershey’s. Unreal makes all sorts of delicious candy varieties that are every bit as tasty as other brands without all of the chemicals and preservatives. “No artificial stuff, grass-fed dairy, no GMO’s, gluten free, no corn syrup, traceable cacao.” Check out their website and pick some up at your local grocer.
  3. Pillow cases are for pillows- prepare your kids with smaller treat collectors, then feel okay about them filling it 75% full.
  4. Think outside the raisin box. Instead of candy (or raisins) hand out tricks and toys! Visit Archie McPhee’s or a Dollar Store for stickers, erasers, bubbles, removable tattoos, pencils, bouncy balls or any other small toys you can creatively come up with. This is sure to add some fun to the night without contributing to the $2 billion in candy sales estimated for this Halloween. Eeeek! Now that’s scary!
  5. Power trick-or-treat. Incorporate a little physical activity to balance out the sugar consumption and tucker out the kiddies in time to hit the hay. Take the long way, take a few laps around the block or race from house to house.
  6. Bring a water bottle and drink while you’re gallivanting around. This will also curb the appetite for snacking.
  7. Out of sight, out of mind. Let your children choose 5 candies to consume when they get home, then save the rest to disperse as treats for good behavior or dessert. Avoid the inevitable begging for the candy by hiding it away in a closet and only bringing it out for trade or treat time.
  8. Donate extra candy. Many doctors and dentist offices set up donation centers to turn in excessive candy. Teach children the importance of giving when they have plenty to share.
  9. Create an exchange program. 10 pieces of candy for a toy they’ve been wanting or a fun, recreational outing. Let them use the candy as currency for healthier treats.
  10. Skip the candy and trick-or-treating all together. Let your kids dress up and take the to buy a special toy or go to a fun community event.

And above all else, the bonus #11… Set an example for your children, coworkers, family etc. Limit your consumption of sweets and practice your healthy lifestyle habits throughout all of the fun events!

Besides candy, what is your favorite part about Halloween?