This week I'm blogging about the third of my eight, essential healthy living tips-stay hydrated. This is the one habit with which almost everyone needs a little help. Here are some reasons why hydration is so high on my list and some simple tips on how you can get the water & mineral balance right in your life.
BENEFITS OF HYDRATION:
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:
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:
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:
COMMON SIDE EFFECTS OF EATING ONE OR MORE OF THE SEVEN AVOIDS:
Inflammation which can lead to:
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
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 eat unprocessed, organic whole foods and lean proteins that are humanely and naturally raised.
A SAMPLE GLUTEN FREE DAY:
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 email@example.com for details.
I have a lot of weight loss recos. These are a few of the newer ones mixed with some of my time-tested advice.
1. TRY GREEN COFFEE BEAN EXTRACT
There’s been a lot of well-deserved buzz about this new weight loss supplement. After doing some research and seeing the results of Dr. Oz’s experiment, I decided to give it a try. I lost a surprising 2% body fat in 5 days. Other people have reported weight loss of up to several pounds in the first couple weeks. I believe this supplement works and recco you give it a try. This supplement is NOT for children, anyone who pregnant or nursing, is allergic to coffee or caffeine and or has any major medical problems including diabetes or a history of heart attack or stroke. Results vary so keep that and these other key points in mind:
2. DO A MINI CLEANSE
3. TURN YOUR IPHONE/IPAD INTO A PERSONAL TRAINER-TRY AN EXERCISE APP
Getting your exercise in around the holidays is not easy. If you cannot get to the gym or your fave fitness class try this user friendly iPhone Gorilla Workout app.
With 3 different levels it provides short, equipment- free, easy to follow workouts that will get your heart rate up and keep your waistline down. And it’s only 1.99 If you have time, combine one of these workouts with only 30 minutes of interval training: elliptical, jog, stationary bike. If you have the money and more time, get the P90X App. It is in a class of its own.
*I buy all my supplements from Mountain States Health Products They are the most reputable supplier I know with a wide range of high quality products. MB Fitness clients receive 10% off your first purchase. Email Sarah to place an order. She has all of my fave brands as well as my various nutritional protocols on file. Or email me with questions firstname.lastname@example.org.
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