Why Should I Drink Water?

Thank you Kelley for this wonderful article – Visit her site for more great info at http://1fitnation.com/the-importance-of-drinking-water/

Do I REALLY Have to Drink Water?

Yes.  You do.  We all know that drinking water is important, but the reasons why are not always so clear.  And with so many other beverages at your finger tips, it’s easy to bypass the plain, boring water unless you really have a buy in as to why it’s so necessary.

Reasons Why You Should Drink Waterwater-man

  1. Weight loss- Drinking water is one of the best tools for weight loss!  First of all, it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar.
  2. Heart healthy -Drinking water, a good amount of water, could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
  3. Energy – Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
  4. Headache cure- Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking water enough. There are lots of other causes of headaches of course, but dehydration is a common one.
  5. Healthy Skin- Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
  6. Digestive problems- Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
  7. Cleansing- Water is used by the body to help flush out toxins and waste products from the body.
  8. Cancer risk- Related to the digestive system item above, drinking water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
  9. Better exercise- Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure you are drinking water before, during and after exercise.

How Much Water is Enough?

water-glass-headache-lgTo figure out how much water you need to drink daily, simply divide your weight in half and the answer is the number of ounces you need.  So for me, that’s 114/2=57 oz. which is seven 8 oz glasses per day.  If you’ve never measured out your water, be sure you do!  Most people think a ‘glass’ of water is much more than it actually is.  :) (hint: it’s more like the short glass, not the tall one)

When Should I drink my Water?

The best time for drinking water may not be what you expect.  Most of us are in the habit of having a glass of water with our meals, but this is actually not the best time for water intake.  At meal time, your stomach is filled with digestive acids and enzymes who’s job it is to digest your food.  If you dilute those acids and enzymes, they will not be able to digest your food as efficiently, slowing or disrupting your digestion.  Cold water makes this problem even worse.  It is recommended that you avoid drinking water (or other fluids) 30 minutes before or after your meals.  A few sips of room temperature water to help wash down your bites is ok, just avoid large amounts.

My daily water intake schedule goes like this:

  • One warm glass of water with fresh lemon juice first thing in the morning, followed by my workout and additional glass of water throughout.  Wait 20 min while prepping breakfast….
  • Breakfast.  Wait 30 min then…
  • Water, at least 16 oz.
  • Lunch
  • Water, at least 16 oz.
  • Dinner
  • Water, at least 8-10 oz (can’t drink too much before bed!!)
  • Bed

What’s This I Hear About Lemon Water?

lemonWarm lemon water in the morning helps kickstart the digestion process for the day.  There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.

HOW TO DO IT: You should be using purified water and it should be warm-lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.

Can I Add Anything to My Water?

orange-mint-waterThere are lots of great things that you are free to add to your water to give it some interest for fun or if you are having trouble with plain water.  Here’s some suggestions:

  • Give a Squeeze: Add fresh citrus juice, lemon, orange or lime
  • Infuse: Fill a large jug with water, add sliced fruit (try citrus, berries, melon or pineapple); refrigerate overnight.
  • Leaf It: Tear up some fresh mint or basil leaves and steep in water before drinking.
  • Cuke It: Add sliced cucumber!
  • Tea Time:  Any herbal tea is a great way to add flavor and can be served hot or cold.

What About Coffee and Caffeinated Teas?

coffee_beansHaving a small cup of coffee or caffeinated tea is acceptable while eating clean.  It’s the stuff you put IN your coffee that’s often the problem.  Too much caffeine however has some nasty side effects so limit your intake to about 200 mg (2 small cups max).  Remember that caffeinated coffee and teas like Green or White are ok once or twice, the teas are actually quite beneficial, but the caffeine acts as a diuretic, so you will need to add a little extra water to compensate.

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Cous Cous Stir Fry

Cous Cous Stir Frymushrooms, coconut oil, water, carrots , celery, turmeric, cumin, cherry tomatoes, blue cheese crumbles, avocado, green, bell pepper, Brussels sprouts, cracked pepper, cous cous

Instructions (serving for 2)

Saute mushrooms in 1 tsp coconut oil, add carrots, celery, green bell pepper, Brussels sprouts.  Add some cumin & turmeric
Cous Cous Stirfry
add just a lil water to the pan so the veggies can soak it up and cook, may need to add more as needed.

Cook about 15-20 mins, veggies will still be somewhat crunchy

Use about 1/4 cup cous cous and add a bit of water, enough to cover what you have in the bowl.  Microwave for a minute and let sit to soak up the water, it’s somewhat like rice.

mix the veggies with the cous cous and top with blue cheese crumbles and 1/4 avocado….ENJOY! Yum!

Cous Cous Stir Fry

Beachbody Gets Digital – How to Get It Streaming!

Beachbody On Demand

With Team Beachbody Club membership you will now have access to the brand new digital streaming platform, Beachbody On Demand.  You get the workouts plus step-by-step program guides, workout calendars, nutrition plans, and more—all online (well over $1,000 USD in value) available!  A digital catalog full of #1 fitness programs……WELCOME 2015!

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Beachbody On Demand Benefits

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How will it work?
Team Beachbody Club members will instantly have unlimited access to stream workouts from a list of Beachbody’s most popular fitness programs. Once logged into TeamBeachbody.com, Club members will select the Start Streaming tab from the home page, choose any fitness program in the streaming library, and stream any workout from the program!

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And, you also get me as your FREE coach! I have been using the Beta of Beachbody on Demand for the past month and LOVE how it works!  I also host support groups where a bunch of crazy ladies meet for accountability!  Weekly group calls are also available if you are into recognition & fun prizes etc!  It’s just a fun time to get healthy in the comfort of our own home!

If your nutrition & fitness New Years Resolutions have fallen in a deep dark crevice  and the DVD’s you bought at the yard sale last year are collecting dust….It’s totally time to go digital!  Let’s chat…..see what program best works for you!

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It’s Back!! FREE! 5 Day Clean Eating Group!

Join us for our Monthly Clean Eating Group!

If you have 5 days I can help you JUMPSTART your resolutions for 2015.  Get started NOW making small healthy habits that, when practiced on a daily basis, will make a BIG DIFFERENCE!  

 

Would you like to start eating healthy and exercising, but don’t know how or where to start? Or, are you in need of getting back into a fit and healthy lifestyle? If so, then I would love to help you! I will be running a FREE 5 Day Clean Eating Group.   If you have 5 days I can help you JUMPSTART your resolutions for 2015.  Get started NOW making small healthy habits that, when practiced on a daily basis, will make a

You‘ll have an online support group to hold you accountable. The group is your personal support system so you start and finish the challenge strong, and succeed.

Are you ready to get started? We will begin the group on Monday, February 15 so please reserve your spot today!

ENROLL in the free group by visiting:
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FREE 5 Day Clean Eating Group

55 Snacks Under 150 Calories

1. Mini tostada

Spread 1/4 cup of nonfat refried beans on a small tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese.

2. Frozen grapes
Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey
Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

4. Cinnamon apple
Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate
Dip 4 or 5 (depending on their size) strawberries into 2 squares or melted dark chocolate.

6. Almost apple pie
Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama
Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait
Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus
Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts
Eat a handful of 25 pistachios, 14 almonds, or 16 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole
Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

12. Edamame
Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate
Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato
Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

15. Kale Chips
Make your own kale chips for a fraction of the price with this recipe.

16. Bell peppers with balsamic vinegar
Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach
Scramble 3 egg whites with one-half cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic
Coat one-half of an ear of corn with a 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans
Combine one-quarter cup black beans, 1/4 teaspoon of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana
Dip one-half of a banana into 2 squares of melted dark chocolate.

21. Caprese
Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad
Mix together 2 ounces of water-packed tuna with 1 teaspoon of extra virgin olive oil and 1 teaspoon Dijon mustard.

23. Sweet potato
Enjoy one small baked sweet potato plain or with a pinch of salt.

24. Popcorn
Munch on 2 cups of air popped popcorn.

25. Olives
For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon
Top 1 cup of watermelon with 2 tablespoons of crumbled feta.

27. Peanut butter
Even on its own, peanut (or almond) butter makes for a treat full of good fats.

28. Cottage cheese and melon
Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad
For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.

30. Shakeology
Mix one-half serving of your favorite flavor of Shakeology with water.

31. Spiced cottage cheese
Mix 3/4 cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions if desired.

32. Shrimp cocktail
Dip eight medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox
Top a Wasa whole-grain cracker with 1 ounce of salmon lox, two slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus
Wrap three slices of lean, nitrate free deli ham around three cooked asparagus spears.

35. Mediterranean rice cake
Spread 1 Tbsp. of hummus on a whole grain rice cake. Top with two cucumber slices.

36. Carrot salad
Mix two grated carrots with one Tbsp. of raisins, one tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad
For a snack with protein and fiber, mix 1/4 cup drained black beans, one chopped tomato, half of green bell pepper chopped, and a pinch of chili powder.

38. Roasted red pepper Wasa cracker
Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with one jarred roasted red pepper, sliced.

39. Avocado cracker
Mash 1/4 avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries
Combine 16 shelled pistachios with 1/4 cup unsweetened dried cranberries.

41. Veggies and ranch dip
Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade healthier ranch dip.

42. Frozen nutty banana
Roll half a peeled banana in one Tbsp. chopped peanuts, pressing so that nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips 
Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker
Top one Wasa cracker with slices of 1 piece of string cheese

45. Italian cucumbers
Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar

46. Seaweed snacks
1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice
Cut up 4 celery stalks and enjoy them with 1/4 cup salsa.

48. After school snack
Cut up 4 celery stalks and dip them in 1 tbsp. almond butter.

49. Cheesy popcorn
Sprinkle 1 tbsp. nutritional yeast over 2 cups air popped popcorn.

50. Turkey tartine
Top one slice whole grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J
Top one Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack
Cut up one half of a banana and dip it in 2 tsp. nut butter and then 1 tbsp. granola.

53. Easy avocado
Mash up one half of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado
Mash up one half of an avocado and combine with with 1/4 tsp. soy sauce, 1/4 tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa
Try these corn tortilla chips with 2 tbsp. fresh salsa.

 

Courtesy of Beachbody Blog (Click to read)

Do you want to lose up to 20 lbs by Easter?

Here’s the scoop….and yes I mention ice cream LOL

“Who’s getting excited for the new group to begin on Monday, Feb 2nd? You better high tail it to your email and send me one at 1heatherbrooker@gmail.com and get your booty on the list!  It begins with 5 days….the rest is history!”

You don’t wanna miss this next group……there will be:
♦Weekly themes
♦Squat Challenges
♦Pushup Challenge
♦ICE CREAM SOCIALS…….made of blended fruit of course!!  :0)

INVITE your friends…family…….let’s get ready for summer, you know will be here before we know it……HIP HOP to SPRING and then its a SKIP into summer!”

Join us!  Total blast!