• Joint Aches/Muscular stiffness: Many times I’ve had a client complain of sudden, inexplicable*back ache. Once I out rule a possible strain or injury I ask, “Are you hydrated?” Nine out of ten times the response has been, “No, in fact I haven’t had anything to drink all day.”  After a couple glasses of water and some electrolytes the ache almost always disappears.  All joints have cartilage padding, which is composed mainly of water. When the body is dehydrated, cartilage is weakened and joint repair is slow resulting in pain and discomfort.

          * Meaning they’d not injured themselves or had a history of back pain.

• Weight gain a result of insatiable cravings for sugar and other processed/unhealthy food-especially ice cream  and/or sugary drinks.  

• Constipation - Click HERE for details on this and the below MNN’s fabulous “what dehydration can do to your body” Infographic

• Fatigue

• Asthma and Allergies

• Digestive disorders

• Bladder or kidney problems

• High Blood Pressure

• Skin Disorders

• Premature Aging

BENEFITS OF HYDRATION:

• Feel better: have more energy
• Skin looks better

• Make better food choices
• Weight loss as a result of improved digestion, reduced cravings, increased energy/higher likelihood of working out.

FAQ’s RECOMMENDATIONS & TIPS:

Q:  How much water/liquids do YOU need?

A:   Approximately ½ your body’s weight in ounces.  Green veggie juices and herbal teas count.  The average adult loses about 10 cups of water every day simply by breathing, sweating, urinating and eliminating waste.   However the total amount one needs can vary a great deal from person to person depending upon how many veggies you eat, how much you exercise, medications you’re taking and your environment.

Q:   What do I think of seltzer water, soda water and mineral waters?

A:   I think they can cause bloating in some people and I avoid them for the most part except when out socializing (see below Q about what bevvy I reco).

  Add another cup to your total if:

1. You’re in extreme temps-hot or cold
2. For every caffeinated or alcoholic bevie
3. Exercising or sweating a lot

• Purchase a 16 oz, BPA-Free container
• Upon rising have one glass tea temp water with juice of ½ lemon  
• Try to get ⅔ in by noon &  complete by 5PM
• Avoid guzzling water during exercise. Click HERE to read reasons.
• Download and app such as the cute and clever Water Your Body to track your intake and send you helpful reminders.

Q: I'm drinking my recommended daily amount of water but still suffering from the symptoms of dehydration. What are possible causes?


A: Dehydration is often a combination of liquid and essential mineral depletion such as calcium and magnesium. I reco. you have 2TB of the magnesium supplement with calcium, CALM a day and one Nuun Electrolyte for every hour of exercise or the morning after you've had more than 2 drinks. See below for related advice on the latter.


Q:  What to drink if you want to have a cocktail when out socializing? (Most commonly asked Q.)

A: My pick to avoid hangovers and to keep you hydrated:

1. Order Patron/Don Julio or other "top shelf" tequila in tall glass on rocks filled with FRESH lime juice and seltzer  
2. At the same time 1 large glass seltzer/soda water, no ice
3. As soon as you drink a couple sips of drink fill to top with soda water. Repeat every time you take a sip.
4. Do not order another drink until you've gone through 3 tall glasses of seltzer. You will have to get a side of ice before you get through three glasses water.
5. Limit your total drinks to two per evening. Easier said than done when having a good time, I understand. See related blog for other ways to avoid hangovers.

Happy hydrating ya’ll! xoMB

Food intolerances affect 75% of us, which means you don’t have to have a full blown allergy to one of the avoids to suffer the side effects. Out of the hundreds of clients with whom I’ve worked over the years, all but one have felt and looked better after just a few days of avoiding the seven main avoids.  So what are these offenders?

7 MAIN AVOIDS:

1. Gluten  
2. Sugar  and artificial sweeteners. A little bit of Xylitol or  Stevia is ok.  
3. Dairy 
4. Corn 
5. Soy 
6. Peanuts    
7. Eggs - I know, bummer, but I didn’t make up this list. 

COMMON SIDE EFFECTS OF EATING ONE OR MORE OF THE SEVEN AVOIDS:

Inflammation which can lead to:

• Weight gain
• Joint aches
  
• Digestive disturbances:  bloating, gas, fatigue…
  
• Headaches/migraines
  
• Mood swings
  
• Skin breakouts  
  
• Mild depression   

Each week for the next seven weeks I’ll address one of the avoids, starting with Gluten. 
I'm starting with gluten because millions of unsuspecting people have difficulty digesting it and as a result, suffer from one or more of the above side effects.  

WHAT IS GLUTEN?  
If you don't know what gluten is, you're in good company. Most people, including many of my gluten-free clients don’t know what gluten is, but they know they feel and look better when they avoid it.  Check out Jimmy Kimmel Live’s hilarious “What is Gluten?” video, in which none of the gluten avoiders interviewed could explain exactly what gluten is.

Gluten is a type of protein naturally found in wheat (including spelt, kamut, farro, and bulgur) and other grains, like barley and rye. Gluten is what gives flour its doughy elastic consistency and what makes it chewy. Gluten is also in many other products from salad dressings, seasoning mixes, vitamins, body lotions and more, so a truly gluten-free diet is a major commitment and can be challenging.  

According to Neurologist and best selling author of Grain Brain, David Perlmutter  the benefits of avoiding gluten can even help stave off Alzheimers and other more serious diseases associated with aging. So as far as I'm concerned, avoiding as much as you can as often as you can, is a good idea. 

GOING GLUTEN FREE-MY RECOS
 
I've found that sometimes the easiest way to go gluten-free is to go cold turkey. Since most of the foods that contain gluten are nutrient deficient, caloric and generally not good for you-bread, pasta and cookies for example-you won't be missing anything from a health standpoint. Take a look at the below guidelines and choose the amount of time you think is best for you. 

Minimum Amount of Time = 7 Days - Some inflammation, bloating and water retention will be reduced and you will be feeling and looking better already.

Recommended Amount of time = 23 Days - This is the recommended time for an “elimination diet” and the best way to find out what foods you’re most sensitive to.  Antibodies, which are the proteins that your immune system makes when it reacts to foods, take around 21 to 23 days to turn over, so if you don’t quit things to which you're sensitive for at least that time, you won’t get the full effect of eliminating them.

Optimally with this and all the 7 Avoids = 66 Days.   According to some research, it takes this long for your neural pathways in your brain to change and for a new, healthy lifestyle habit to take hold. 

In my Mind Body RE BOOT program I reco that participants avoid ALL the seven avoids for at least 23 days. I realize this seems like a formidable task, especially if you don't have a support system set up. But it's actually easier than it sounds when you follow the steps below and use my suggested recipes. And I promise, it is the quickest way to drop unwanted weight and gain more energy. 

WHEN & HOW TO GET STARTED

You will be most likely to succeed in avoiding your avoids, as with all new, desired habits, if you follow the 3 Critical P’s:

Plan-Set aside a week where you have the fewest social commitments

• Get to the store and stock up on the fresh foods you need to eat right
  
• Prep a few days worth of my easy, avoids-friendly recipes 
  
• Clear cupboards and fridge of all the gluten temptations
  
• Tell your family and friends about your plan. The more accountable you are, the better. Avoid listening to the naysayers.  
  
• If you suffer from anxiety, check out last week's faves blogs on breathing. Often we reach for gluten filled yum foods for emotional reasons/as a reaction to stress. 

Practice-Like with all desired new habits you want to string together as many consecutive days as possible. It's easier to stay the course, avoid cravings and to make healthy food choices when we're well rested and hydrated.  So get to bed by 10PM whenever possible and drink approximately 2/3 of your body's weight in ounces each day. Green juices and herbal teas count.

Persistence-Promise yourself you’ll do your absolute best but remember, this is a process and as with any new habit, it can be uncomfortable at first and it can take time before it feels natural. So manage your expectations and if you’re not wow’d after five days, hang in there, keep going. Re read the reason why 23 days are highly recommended.

WHAT TO EAT & DRINK INSTEAD  

DO...

Do eat unprocessed, organic whole foods and lean proteins that are humanely and naturally raised.
 

• DO eat lean, organic turkey and chicken OR grass-fed beef. 
• DO eat lots of fiber, organic, dark green veggies, green  juices and quinoa salads
• DO eat lots of healthy fats found in olive oil, ghee, coconut oil, avocados, sprouted almonds and walnuts.

• DO eat, low sugar, avoid free snacks. Check out my faves HERE. 

A SAMPLE GLUTEN FREE DAY:

• UPON RISING AND UNTIL 11AM:  Juice of 1/2 Lemon and 8 ounces tea temp water
  
• 11AM:  PROTEIN SHAKE 
• 11:30:  8-16  ounces water  or herbal tea
• 12/12:30PM: GREEN JUICE  or Green Smoothie
• 1:00PM  Big, raw salad with  2 TBS Apple Cider Vinegar & Lemon + 4 ounces of lean protein: Organic turkey, chix, beef, avocado...  
• 1:30PM: 6 ounces filtered water or herbal 
• 2PM: 6 ounces filtered water​ or herbal tea
• 3PM: SNACK: sprouted almonds or walnuts and ½ and apple or pear
• 4PM​:​ 6 ounces water or herbal tea
• 5PM: GREEN JUICE or Smoothie
• No later than 7PM DINNER: 4 ounces of lean protein OR Quinoa Veggie Salad with as many green veggies you can eat: asparagus, broccoli, kale, Brussel sprouts...OR a yum bowl of homemade Soup

RECIPES

Click HERE for more easy your whole family will love. Most of these avoid all the above allergens. We even have yummy alternatives for your fave gluten-filled comfort foods.  

BE CAREFUL-Just because it’s gluten-free does not mean it’s healthy!  Many gluten free products contain several of the other food avoids like corn and sugar.  Stick with the above recos of a whole foods diet to feel your best.

*The amount of weight you lose will vary and depends upon many different factors. Regardless, the initial 7 pounds are likely going to be mostly water and waste.  The main intention of this blog is to give you tools on how you can feel your best mind and body in the quickest amount of time. Losing unwanted fat and inches is a bonus but I like to focus on how you feel and how clothes are fitting as opposed to a number on the scale. 

HOW TO REINTRODUCE GLUTEN AND/OR ANY OF THE AVOIDS:

After at least 23 days, pick one thing you eliminated—like gluten, OR corn OR dairy—but not more than one, and eat it. Best to eat 3 servings within 24 hours.  Notice how you feel-any bloating, itchy skin, sluggishness, etc.

Continue to check in with how you feel over the next 48 hours. If you have no reaction after two days, eat that same food again, and for a second time, notice how you feel. 

If you feel fine after eating the food and  it’s up to you whether or not to re-incorporate that food into your diet on a regular basis.

Once you’ve reintroduced your first food, after two days you can pick another one and follow the same steps.

NEED HELP-DON'T WANT TO GO IT ALONE? 

I'm here for you. My next Optimal Mind Body group program is July 9th. Until then, I'm working with individuals one on one.  Email pattymbfitness@gmail.com for details.