Water Works!

Yeah yeah yeah. We’ve all heard we need to drink more water. But what exactly are the benefits from doing so?

Well, let me tell you … there’s a lot more to it than you probably realize!

Here’s the rundown on why water works for our overall wellness:

  1. Sleep. Yes, you read that right. Sleep! Being properly hydrated before bed can have a big impact on the quality of rest you get when you go to bed for the night.
  2. Energy Levels. When you are dehydrated, your body is under stress. Any extra stress on the body has a negative impact on healthy energy levels.
  3. Skincare. We are fairly aware that we need to hydrate our skin topically to keep it healthy and happy, but did you know that drinking enough water also plays a big part in our skin health and appearance?
  4. Focus. This one was the most shocking to me when I figured it out. You know that brain fog, mid-afternoon fuzziness of the mind that so many moms experience? Yes, it can definitely be attributed to things like caffeine or sugar crashes or having a crappy sleep the night before (see point #1) BUT it can also be due to being dehydrated. Just like it can affect your energy levels, it can also adversely affect your mental clarity (or lack thereof). This one hit home for me when I was taking a heavy courseload in a business program I had enrolled in. I’d slept well, I’d eaten properly, I’d done my daily yoga… but my mind was just fuzzy. I decided to take a break and realized I’d left my water bottle on the kitchen counter earlier that day and clearly had not had anything to drink for awhile. I knocked it back and then refilled and started another. Within 10 minutes or so I was suddenly alert again and able to focus on the project I was in the midst of. Amazing!
  5. Digestion & Weight Management. How can your daily water intake help with this? Well, it’s because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.

There’s loads of benefits to making an effort to drink enough water and stay well hydrated!

How do you know how much to drink? Opinions can vary, but the rule of thumb I was taught (and still go by) is this:

Determine your weight in pounds (lbs). Divide that number in half. The number you end up with is the amount of water you are recommended to drink daily in OUNCES (oz). Most of the water bottles I own are 25oz so for me, I need to knock back three of those each day. Keep in mind, if you are feeling under the weather, have been working out really hard, or if you are somewhere really hot (we get hot summers here!), you will want to increase the amount of H2O you are taking in.

Tips on how to get that water into you? Try any or all of these:

  1. add a slice of lemon, lime, cucumber or a sprig of mint
  2. drink your water warm. My great grandma always drank hot water with a tsp of honey and a slice of lemon
  3. try carbonated water (club soda here in Canada). You might also know this as sparkling water. Just be mindful that it isn’t full of flavours or other additives.
  4. use a straw! Seriously. A friend of mine really struggles to drink enough water, but if she has a reusable cup that has its own straw… no problem!

We’ve been working on upping our water intake in my free fb group for moms, Level Up Your Mom Life. This online community is a safe, supportive space for moms who are looking to make sustainable improvements in their health and wellbeing. If you’d like to join us, click HERE (please make sure you answer the questions). We look forward to having you join us!

Always from the heart,

Jennifer Greenwood
Breeze Wellness
Founder, The Real Life Reset System

3 Ways to Avoid Overeating at Meals (Thanksgiving, Christmas, & New Year’s… Oh my!)

blur bokeh candle christmas decoration
Photo by picjumbo.com on Pexels.com

Sometimes those holiday feasts are just amazing!!!

And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge on those days.

But it doesn’t always stop there.

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

woman drinking water
Photo by Daria Shevtsova on Pexels.com

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

person holding bread
Photo by Daria Shevtsova on Pexels.com

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

person holding brown wooden bowl with vegetable salad inside
Photo by rawpixel.com on Pexels.com

You may be yearning for that rich, creamy main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

Summary:

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

  • Slices of lemon & ginger

    water topped with raspberries
    Photo by rawpixel.com on Pexels.com
  • Slices of strawberries & orange
  • Slices of apple & a cinnamon stick
  • Chopped pineapple & mango
  • Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They’re already washed and cut and will help keep your water colder longer.

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

Blog at WordPress.com.

Up ↑