Weight Loss Tip Tuesday – On Wednesday

Hola peeps!

I hope your long Labor Day weekend was as wonderful as mine! The hubs and I went up to Seattle to spend time with family. It was a blast! We went to a Mariner’s baseball game on Friday. 

 

We lost, but there was an incredible firework show that was synchronized to music afterwords. They made the stadium shake and they painted the sky with gorgeous colors. 

This weekend I discovered Cotton Candy Grapes. Have you ever heard of/tried these beauties?! They really do taste like cotton candy! It was insane! Seriously, these may be the best things since sliced bread. 

Saturday I slept in. By the time I woke up, everyone was off doing their own thing. So I ate breakfast with the best dog around. Stockboy kept me company the entire time. He’s so sweet!

To repay the cutie, Jon and I took him for a walk and played at the park. 

We continued exploring and found a bunch of snails and slugs. Seriously? They’re huge. And slimy. And gross. But look at this shell! Nature is so cool. 

 

We also found the rabbit’s hole that leads to Wonderland…in case anyone was interested.

Sunday is always a day of church, relaxing, family and a big dinner. This is from Alaska. It’s called an Ulu. Apparently, it’s a type of knife that they’ve used in Alaska for hundreds of years. Clearly, I had to try it out.

 

It was so much fun! Here’s some of the beauties I chopped up for our salad.

We ended the night by the fire pit in the backyard.

It was a fabulous weekend with lots of fun, adventure and family. Love it!

Ok, now for the weight loss tip of the day! Plan your meals.

I cannot stress how important this is. It’s so easy to eat junk food when you’re starving your brains out. I know I’ve had times where I’m so hungry, I go into my kitchen and eat anything and everything I can find. If I have any junk food in my home, you better believe that’s the first thing I shove in my face. Have you ever had that happen to you? Talk about annoying.

How do you avoid this? Plan ahead. I have found that most of my clients and I do best when we plan out a weeks worth of meals. I like to go shopping and get all my groceries in one day. This way I don’t have to worry about what I’m going to eat. When I have a plan, I look forward to eating that week. 

I just cook for my husband and I at the moment. So, I usually plan out breakfast, a couple different options for lunch and 3-4 dinners. This way, we are able to eat leftovers and not let anything go to waste.

I always make sure that my meals are balanced to include protein, good fats and carbs along with vitamins, minerals as well as phytonutrients. I like to be sure I I like to mix things up so I’m not having the same thing every day. This is the easiest way to ensure you won’t get food allergies to things you love. 

For breakfast, I either have oatmeal with a spoonful of blackstrap molasses, or organic, whole-grain cereal with unsweetened almond milk and an apple or banana/whatever fruit is in season. Sometimes I will have a smoothie with fruits and veggies, chia seeds, nuts, maca powder, cacao nibs, goji berries and anything else I feel like throwing into the mix.

For lunch, I have a slice of Dave’s Killer Bread (it’s like amazing) with organic PB&J (love crunchy pb!). I’ll cut up whatever fruits and veggies I have in the fridge to put on the side. Some days I’ll have a tomato sandwich (especially yummy in the summer) that has toasted bread, vegan mayo, sliced tomatoes, and a little salt and pepper on top. Other times I’ll have a wrap that’s loaded with veggies or I’ll have leftovers from dinner. I like lunch to be something quick that I can just throw together. 

Dinner is the meal I really plan out.  I’ve given a few recipes on my blog that are so yummy! There’s a few of my favorites on my website and I also love the blog Oh She Glows. 

I really like sweets, but I’m not a huge fan of sugar. One of my all time favorite desserts just happens to be healthy. They’re easy and kid approved! Check out these amazing Chocolate Truffles. 

Have you ever tried to plan your meals out ahead of time? Tell me what you think…

Weight Loss Tip Tuesday – A Whole Lot of Whole Grains

This weekend was fabulous! We went out on the town! We actually went across the river to Vancouver – our old stomping grounds. It was so fun! I love going to our old favorite places. We ate dinner at one of my all time favorite restaurants. They have Thai/Laotian cuisine and it is heavenly! It’s called Wild Tiger. They were so sweet and more than willing to accommodate me and my healthy, crunchy people ways 🙂

 

It’s also hatch chili pepper season…finally! I LOVE these things! They are basically amazing. I love adding them into almost everything. My newest snack obsession is hatch chili chips with hatch chili salsa. Overkill on the hatch? Umm…I think no. If you tried this, you would understand. 

So, now for the scoop of the day. What is gluten? I love this clip from Jimmy Kimmel Live.

Don’t be like these poor people. Know your stuff. Now, let’s explore why gluten is such a hot topic these days. 

As Jimmy mentioned, gluten is a protein found in wheat. The problem with this is that a lot of people are sensitive and some are even allergic to it. The wheat we eat now isn’t the same as the wheat our ancestors ate. It has been modified in labs which has made it difficult for our bodies to process and digest. Symptoms of gluten issues (sensitivities, intolerance, or celiac) range from: gas, bloating, constipation, fatigue, brain fog, dizziness, migraines, inflammation, mood swings, depression, even ADD to Fibromyalgia, hormone imbalances and infertility. 

There are some people who are sensitive to it and some are straight up allergic to it (Celiac Disease). A person with Celiac Disease has to be sure to avoid gluten at all costs. Their body attacks itself every time they eat gluten. Ouch! This damages their small intestine so they can’t absorb nutrients which brings about a whole host of other issues. 

We know that things like bread and pastries have gluten in them, but what else? Some of the common grains that contain gluten are: wheat (obviously), barley, bulgur, couscous, kamut, rye and spelt. Oats should be avoided. They don’t have gluten, but often are processed in a factory where they can be cross contaminated.

How do you know if you have an issue with gluten? It’s simple really. Go on an elimination diet. Remove gluten completely (like 100%) from your diet for 3 weeks, then re-introduce it. If you feel amazing without it, or if you feel worse when you re-introduce it, chances are gluten isn’t for you. 

Now that we’ve talked about that, I must say that I am a HUGE fan of whole grains. There are a ton of whole grains that are gluten-free and are full of amazing nutrients that our bodies will love. These include: brown rice, buckwheat, amaranth, cornmeal, millet, quinoa and farro (low gluten, avoid if Celiac).

These whole grains are full of complex carbs that help keep our blood sugar stable, our tummies full, our energy up and our willpower as strong as ever. They are packed with B vitamins, fiber, iron and other nutrients. They all have protein (quinoa is a protein power-house with 8g per cup!)

Whole grains are simple to make, cheap and most don’t have a lot of flavor which means you get to be creative and can pretty much add anything that looks good to you. Curried quinoa…why not? BBQ brown rice…sure! South of the border amaranth…go for it! 

I  love looking in my fridge and whipping up some random creation with anything I can find. This recipe was born out of randomness and has been a huge hit! You can definitely use regular whole wheat spaghetti noodles if you don’t have an issue with gluten, but if you’re giving the elimination diet a shot, try this using buckwheat soba noodles. They’re delicious! Click here for this incredibly simple, nutrient packed, drool worthy, delicious recipe. 

 

Weight Loss Tip Tuesday – Have Your Food & Eat It Too

Hola peeps!

Let’s get real. Diets don’t work!!! Yup, that’s right…I know you’ve probably heard me say this before, and chances are you’ll hear me say it again! Don’t get me wrong, most diets work short term, but often don’t work in the long run.

Now, that’s not to say that you don’t need to watch what you put in your body…you obviously don’t want to throw caution to the wind and eat every candy bar in the vending machine. Rather, diets where caloric restriction is involved leads to inevitable failure. For example, counting the calories of every single thing you put in your mouth and making sure it only adds up to X amount of calories.

Your body is smart. It is a survivor! This will be super helpful when the zombie apocalypse comes into play, but it’s not so helpful now. When you restrict your caloric intake, your body feels it has to enter into starvation mode – which means several things will happen, two of the major things are:

1. Your body increases the amount of chemicals in your system – which means it stores what you eat as fat so that you can survive.
2. Your brain tells your thyroid to slow down your metabolism so that you save calories and don’t starve to death.

So really, your body is being annoyingly helpful. It’s just trying to save you.

Now, what can we do to ensure that our body doesn’t go into the annoying zombie apocalypse survivor mode? EAT YOUR FOOD! Eat real food! Not the processed junk. If it comes from a plant, eat it. If it’s made in a plant, don’t 🙂

Have an amazing day my friends!

Weight Loss Tip Tuesday – Dark Leafys

One of the first homework assignments I give to my clients is to eat more dark leafy greens. Why? I could tell you that greens are the #1 food missing in the standard American diet or that they are loaded with essential nutrients that we need to survive and thrive, but they are so much more than that!

Dark leafy greens are vital to our health! Calorie for calorie, dark leafys are one of the most nutrient dense foods you can eat. They are loaded with vitamins, minerals, micronutrients and phytochemicals that help filter out pollutants, strengthen our immune system, help with blood purification, clear congestion, promote a healthy gut, prevent cancer and strengthen our respiratory system. Not to mention, they are brimming with calcium, magnesium, iron, potassium, phosphorous and zinc – along with vitamins A, Bs, C, E and K, folic acid, protein and chlorophyll.

They are also full of fiber. This is so important, I’m giving it it’s own paragraph! It keeps your systems flowing – goodbye constipation/ diarrhea. Fiber helps make and keep you fuller for longer. This makes it so much easier to resist those mid day or late night munchies. If you’re full, you’re more likely to avoid the temptations that result in impulsive choices. Hello weight loss!

Dark leafys include bok choy, cabbage, watercress, endive, swiss chard, romaine, mustard greens, radish/turnip greens, beet greens, escarole, broccoli rabe, and brussel sprouts. A few of my favorites are broccoli, kale, spinach, arugula and lettuce – all varieties.

I would say that the majority of my clients have never tried more than a couple of these, let alone incorporated them daily. But once they do and recognize how good they feel, they’re hooked!

It’s amazing how they’re so versatile! You can steam them, sauté them with water, boil them, or enjoy them raw. You can throw them in soup, a smoothie, casserole, lasagna, or even as a wrap instead of a tortilla – you can pretty much sneak them in anywhere!

Here are a couple of my all time favorite recipes to help you include dark leafys into your life.

 Massaged Kale Salad: http://www.laciegibson.com/massaged-kale-salad-13

Steamed Greens: http://www.laciegibson.com/steamed-greens

How do you get your dose of daily greens?

Weight Loss Tip Tuesday – The Stress Monster

Hey ya’ll! This weekend, the hubs and I were in a mood to just go. Anywhere. Just go. So, we ended up on Alberta Street. We parked somewhere random and walked til we found a place that had a line and tantalizing smells begging us to come and eat their yummilicous food. That magical place happened to be Bollywood Theatre. Random, I know. I’m an Ayurvedic Chef, so middle eastern/ Indian cuisine intrigues me. We were not disappointed.

After, we ventured down the road a little ways to the infamous Salt n’ Straw for ice cream. The line was hecka long! But it only took a half hour or so til we were able to eat our delectable treats. Way back when, we saw Salt n’ Straw on the Travel Channel. They were featuring a smoked bone marrow and bourbon soaked bing cherry ice cream. Ever since then, Jon has always wanted to try it. Turns out it’s seasonal. He had to wait about a year for it. So needless to say, he was excited! I think he liked it. I never eat anything that can be transplanted, it’s my policy, so I didn’t eat any. Instead, I got an amazing carrot watermelon sorbet. It was fabulous.

The line at Salt n’ Straw…you can’t even see it all!

Now that I told you about our treat splurge, let’s talk about the weight loss tip for this Tuesday. In particular, how stress relates with weight loss.

Stress. It’s a normal part of life. Everyone experiences it, and it’s actually a good thing. Our bodies are always under some form of stress. Even when we sleep, our lungs continue to breath, our brain continues to be active. Stress increases our ability to perform. It’s only a negative thing when it causes damage to the body or mind due to us being revved up neurologically and chemically for too long. Here’s a graph that illustrates this:

Picture in your mind a football coach. He gets to practice and he says,

”Ok you wonderful gentlemen, I would appreciate it if you would get your drills done. If it’s too hard, that’s ok, you can stop and I’ll still appreciate your effort.”

The players would feel no stress. They won’t reach their potential. They would stop when they started to feel uncomfortable, when things started becoming a little too hard.

Now, picture the opposite. The football coach comes to practice and yells,

“Ok you pansies! Get out there and get your drills done! If you don’t do them we’re going to do bleachers til you throw up and cry for your momma!”

The players are going to do what the coach says because he’s holding them accountable and making them get things done. Some players will be able to run the fastest and the furthest. They will thrive. Look at the graph. They will be at their optimum performance.

There may be some players that aren’t up for the challenge. They’ve done too much and they’re not ready to do anymore, they have passed their optimum performance and are on their way down. Once they pass that point, they aren’t motivated, they don’t really care anymore and they feel gross.

Have you ever felt like that? Stressed for so long that it’s just too much? It’s not even worth it anymore?

It’s important for us to find that sweet spot. The spot where we can achieve anything we put our minds to, but not pushed to the edge. Each person is different. We need to find the place where we thrive and be aware not to go over that.

Let’s talk about cortisol. I’m sure most of you have at least heard of it. It’s the stress hormone. It is released by the adrenal glands in response to fear or stress. This is part of our fight or flight mechanism. Once the alarm to release cortisol has sounded, your body becomes mobilized and ready for action. This was super helpful way back in the day when cavemen had to fight lions or wrestle alligators. Not so helpful for every day situations that we face now. If there isn’t a physical release for fight of flight, cortisol levels build up in the blood which wreaks havoc on your body.

If you have a build up of cortisol (which most of us do) it can lead to weight gain, difficulty learning, poor memory, increased blood pressure and cholesterol, increased risk of heart disease and lower your immune function – have you ever gotten a cold after being high stressed for a while?

Clearly, it’s critical for us to learn how to manage stress, because life isn’t going to stop throwing curve balls our way. There are several things you can try:

1. Regular physical activity

-Get out and move your body! It’s one of the best ways to relieve stress!

2. Socialness

-Hang out with people that you enjoy being around

3. Laughter

-Oh yeah, laugh it out! Studies have shown that life is so much better when you laugh! Haha!

4. Music

-Listen to your favorite songs that fit the mood you’re in

5. Adaptogenic herbs

– Need more than just laughter and music to combat your stress? There are several herbs

that are phenomenal such as Ginseng, Lemon Balm, Rhodiola and Ashwagandha to name

a few.

6. Meditation and breathing exercises

-I absolutely LOVE meditation! There are so many different types! Check back on Friday for the

scoop on meditation!

My brother’s pic from Africa. So serene!

What are some of your favorite ways to de-stress?

Weight Loss Tip Tuesday – Work Those Chompers

It’s that time again! Our favorite day of the week! Weight Loss Tip Tuesday!!

Remember last Weight Loss Tip Tuesday? It was all about beans…anywho, I mentioned I would talk more about how important it is to chew your food. Well, today’s the day my friends.

Have you ever shared a meal with someone who scarfs their food down like it’s the first and last meal they’ll ever have? They inhale it so quickly and it feels like there’s been a whirlwind or a tornado in the room.

My sister-in-law, Brandi took this epic shot. These were clouds right above her house before a tornado blew through town!

I used to love to see how quickly I could consume my food. Not anymore kimosabe, not anymore. Now I am frequently the last one to finish my food. I attempt to eat consciously and be present in the moment. It is so much more fun to eat now! I can actually look and feel and taste my food .

Ideally, you should shoot for between 30 and 50 chews per bite. Let me tell you, at first, it may feel weird and you may even hate it. But keep it up! I promise, the benefits definitely outweigh the weirdness. It’ll change your life.

Did you know that digestion actually starts in your mouth? Ya, go figure! As you chew your food, digestive enzymes that are present in your saliva begin breaking it down prepping your body to absorb all the wonderful nutrients.

Chewing this way helps with portion control, which is a huge issue in America especially. Have you ever gone to a restaurant, ordered an entrée and had a dish that could literally feed a family of 4 presented to you? I know I have! Portion sizes are so skewed! It’s hard to actually know how much you should be eating. Chewing your food allows you to listen to your body. It may take some practice, but if you listen, it will tell you when it’s full.  

Chewing also helps your beautiful pearly whites. Teeth need a workout too! Chewing helps to keep them strong. Bonus: the saliva produced when you chew also helps with plaque buildup and tooth decay.

If you chew your food, your body doesn’t have to work as hard so you’ll encounter less gas, bloating, diarrhea, constipation, abdominal pain, cramping along with other digestive problems.

Now that you’re not rapidly chowing down on your food, you have more time in between bites to notice things you never have. If you can, surround yourself with instrumental music or silence. Try to be mindful, look at your food, really look at it. Think about everything that went into bringing this food to your plate and into your tummy. Notice the smell. I know your mom probably told you to never play with your food but touch it, take note of how it feels. Now put it in your mouth and notice the movement of your tongue. Pay attention to the taste – describe to yourself what you’re tasting. Is it sour? Sweet? Juicy? Notice the texture. Swallow. Now, pause for a moment and take a breath. You did it! Now repeat! 

This can actually be a meditative experience. It took me a while, but now I don’t have to count every bite. Eventually you’ll be able to do this without having to put a lot of thought into it as well. It takes practice, but don’t stop! Keep it up!

 

Now, for the recipe that will blow your socks off…it’s a kick butt hummus recipe! Check it out!

 

 

What are your thoughts on chewing? Have you ever given it thought?

 

 

 

 

Sources:

http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx

Weight Loss Tip Tuesday – Magical Beans

This weather has been so gorgeous! We had a blast this weekend hanging out outside in the sunshine. One of my most favorite things to do on Saturdays is to go to farmer’s markets. I love everything about them! The crowds, the beautiful fruits and veggies, the dogs, the smells, the music random people play – it’s just so awesome to me! We want to try to explore different ones each week. So much fun! I just need to get better at taking pictures.

For this Weight Loss Tip Tuesday, let’s talk about beans. Did you ever sing the bean song when you were a kid? It went a little something like…beans, beans, the magical fruit! The more you eat, the more you….ya, you know the rest 😉

Beans are an incredible source of high quality plant based protein. In fact, you can eat these awesome little guys instead of meat! They’re packed with antioxidants, zinc, iron, magnesium, B vitamins, potassium and fiber. Beans are pretty low when it comes to calories – 1 cup is about 100 calories. They help you feel more full for longer. They help us have healthy skin and hair, lower blood pressure and cholesterol, good eye health and an improved memory. Beans also help with weight loss, decrease the risk of diabetes and heart disease. There might be something to that song after all, sound a little like magic to me.

Not to mention, they’re super cheap! Try getting a pound of animal flesh for between $1.50 and $2.00. And when was the last time you heard of farmers putting hormones in their beans to fatten them up so they could make more money…uhh that would just be weird.

Some people have a slightly difficult time digesting beans…hello gas. If you find yourself in this predicament, here’s a few things you can try.

#1. Cook them yourself!

#2. Soak those bad boys. Soaking your dried beans overnight helps soften them up. They bring their guard down and the nutrients are able to unravel.

#3. Add kombu when you cook your dried beans (it’s a type of seaweed loaded with minerals your body is dying to have). Scientists actually tried to replicate the flavor of kombu and MSG was born. (Don’t be alarmed, this is not made in a factory with tons of scientists behind the beakers.)

#4. Chew your food. At least 30 times per mouthful (more on this another day)

So, you’ve never cooked your own beans before huh? Not to worry, I hadn’t either.

Here’s the skinny on how to get cookin’

1. Rinse your beans thoroughly.

2. Soak for 6-12 hours or overnight. Drain and rinse them.

3. Add to a heavy pot and add 3-4 cups of water and a 1 inch piece of kombu.

4. Bring to a boil (skim off foam if you see any)

5. Cover and let simmer (check 30 minutes before the minimum cooking time)

6. Beans should be tender and easy to squeeze with your fingers when finished.

The cooking time varies depending on the bean you’re cooking. These are a few of my favorites: (1 cup of dried beans)

Black Beans: 60-90 minutes

Cannellini: 90-120 minutes

Chickpeas: 120-180 minutes

Ok, confession. I have an electric pressure cooker and I LOVE it! It cuts the cooking time down by more than half. I use it every time I cook beans. If you don’t have one, it’s cool. This way totally works. And the beans still taste incredible!

Canned beans are good in a pinch, just be sure to get the organic variety to ensure no other nasty chemicals are sneaking into your food.

Now, for this recipe that my amazing mom created! (She’s such a fabulous chef! Like, seriously, when I grow up I want to be just like her)

I just made this last night. It’s a winner! Click here for this super simple, perfectly crunchy, tangy and sweet “Curry Chickpea Salad Sandwich” recipe. Trust me, you don’t want to miss out on this!

I’m excited to hear what you think! Let me know!

Weight Loss Tip Tuesday – Lotsa Labels

Hey friends! I have been MIA for over a week, and it feels like forever! But I have a good reason…half of my family came to visit me! My parents and my sister all came out to play for the week. We had a blast! We had lots of food and we explored all over, from Cannon Beach to meandering downtown Portland – hitting up China town, the Japanese Gardens and of course Voodoo Donuts to hiking in the plentiful, awe-inspiring forests, to shopping at the outlets. It was a week packed full of adventures and fun!

This is a teacup from our tea party at the Japanese Gardens

They went home early on the 4^th. After they headed to the airport, Jon and I drove up to the Seattle area to spend the weekend with his parents. Friday we went to a park where there was a live symphony that played music to the fireworks. They were so beautiful!

Since I left y’all hangin and because you’re all awesome, I’ll give you a weight loss tip and a killer recipe today.

Weight Loss Tip Tuesday:

Read labels! Look at the ingredients. If a third grader wouldn’t be able to pronounce it, put it back on the shelf.

Processed foods are loaded with all kinds of chemicals that are no good for our bodies. I can guarantee you that you won’t find propylene glycol (also used as antifreeze for cars and airplanes), disodium guanylate  or monosodium glutamate (MSG – aka natural flavor and hydrolyzed yeast extract) naturally occurring in nature. These, along with over 3,000 other food additives the FDA allows in our food, are manufactured in a lab.

Eliminating these chemicals will make you feel better and will help your body become healthier. Our bodies are really smart, but they weren’t created to take in all of these scientifically made chemicals. Eating these things can make us very sick. They have been linked to an array of health issues from respiratory distress, headaches and nausea, to lung disease and cancer and just about everything in between.

This week, look at the labels on your food and try this tip out. Pay close attention to how you feel once you’ve eliminated the hazardous, man made chemicals. Let me know what you think.

You’re all fabulous! Never forget that!

Sources:

http://www.sustainabletable.org/385/additives

Michael Pollen “Food Rules”

Berrylicious Baby!

It’s officially summertime! That means that there are all kinds of delectable berries that are at the pique of sweetness, juiciness and amazingness!

Right now, there are berries galore! Think strawberries, blueberries, raspberries, white raspberries, blackberries, even huckleberries!

They pack a serious nutrient punch! These sweet temptations help with your memory, prevent aging diseases (such as Alzheimer’s and Parkinsons), prevent heart disease, lower blood pressure and even help with weight loss.  Woo hoo!

One of my favorite things to do is go to farmer’s market and pick up produce that was just growing in the earth or on a vine. Is there anything better?

What’s your favorite berry? This weekend, go to a farmer’s market and grab some!

Sources:

http://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx#/slide-1

Weight Loss Tip Tuesday – Drink, Drink, Drink

Welcome to weight loss tip Tuesday!

As a health coach, I love love LOVE helping women lose weight, have more energy, fall in love with themselves, sleep better, de-stress and so much more! 

There is so much information about nutrition out there. It feels like articles are always telling you to eat this and not eat that. New superfoods are constantly emerging and there are foods you may eat that are scientifically proven to cause horrific diseases practically every second. On top of that jumble of information, throw in the crazy busyness of your job, your family, your life and…phew! Where do you begin?

That’s where I come in! As a health coach, I am able to help you navigate the waters of nutrition and lifestyle. Everybody’s different so it’s ridiculous to think that there’s one miracle “diet” that will work for everyone. (Plus, I hate diets! They don’t work.) I collaborate with my clients to find what works best for them. It’s fantastic! If you’re interested in learning all about what I do as a health coach, leave a comment! I would love to do a free health consultation with you! 

Today’s weight loss tip is to DRINK WATER! It sounds so simple, but 75% of Americans are chronically dehydrated. 

Drink your way to weight loss. Feeling a little hungry? Try drinking a glass of water before you reach for a snack. Thirst is often confused with hunger. Drink a glass of water before your meals. This will help you eat less and feel satisfied. 

How do you know if you’re dehydrated? Here are some common symptoms that you may experience:

• Thirst
• Headache
• Irritability
• Weakness
• Dry Skin
• Cravings for sugar and salt
• Dizziness
• Dark urine
• Dry, sticky mouth
• Nausea
• Vomiting

One of the simplest ways to tell if you’re dehydrated is to look at the color of you pee (seriously!). It should be a very pale yellow. If it’s dark, that’s a sign from your body to drink, drink, drink!

How much water should you be drinking? Strive for half your body weight in ounces every day. That means if you’re 200 lbs, you need to drink 100 ounces (about 12.5 cups) of water. You need more if you exercise, drink caffeine, are in a hot/humid environment, high altitude, you’re pregnant or breast feeding, you’re ill and have diarrhea, vomiting or a urinary tract infection.

It may seem a bit overwhelming to drink so much, especially when you’re not used to it.  Here’s a tip: keep a BPA free water bottle by your side during the day. Drink a little bit every 30 minutes or so (you can set a timer on your phone to help you remember). Keep refilling it. It may feel awkward for a few days, but you’ll get used to it and your body will thank you!

What happens if you get tired of just drinking water all the time? Try drinking some herbal tea or add fresh fruit to your water. You can add strawberries, kiwis, raspberries, cucumber, mint, lemon, lime, the list goes on and on. You’re only limited by your imagination, so get creative, think fun!

Let me know what you come up with! You are all wonderful!

Sources:

http://bodyecology.com/articles/dehydration_more_common_than_realize.php#.U6jm-Ba7tBU