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How much water should I drink?

b1I often get this question and 99% of the time, individuals are not drinking enough. I could go into this long rant on the benefits of water and how bad dehydration is for virtually every physiological process of the body, but I want to stick to the question.

 

So, how much water is enough? The recommendation given by Dr. Bob Marshall, PHD in Nutrition is 1/2 of your bodyweight in ounces + 10%.

For example, if you weigh 200lbs, then you would need 120 oz of water per day (that’s just shy of a gallon 128oz).

You may be thinproperty-youking, ‘That’s impossible! I’d be going to the bathroom every 2-3 hours.’ Actually, urinating every 2-3 hours is quite normal if you are getting enough water.

If you are only drinking 60 oz per day, then I would suggest increasing 8oz every 3 days to allow your body to adjust.

Also, try starting your day with the largest intake of water..32 oz or so. Don’t wait until you feel thirsty later on because you are already dehydrated at that point.

 

 

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Welcome Summer! Are You Ready?

b2Many of us dread this time of year.  For some it’s the heat of summer, but for others it is swimsuit season! Did you gain a few pounds through the winter? Need to tone up those muscles to be swimsuit ready? The key to achieving a healthier body is having a fitness and nutritional plan. If you have a plan, studies have shown you are more likely to stick with it. Try a few of these tips to help you gain the confidence you may need to be beach bound and ready!

Water, water, WATER! Aim to drink half your body weight in ounces plus 10% every day.  If you are 150 lbs., your goal is to drink 75 ounces plus an extra 15 ounces of water every day. In the morning, try adding fresh lemon juice to get you started. Throughout the day eat a WIDE variety of fresh fruits and vegetables every day.  It sounds too simple, but it works! Set a goal of 80/20, 80% raw, fresh fruits and vegetables and the remaining 20% of the daily calories from cooked or processed foods. The keys here are “fresh” and “variety”.  When it comes to produce, if you are not familiar with the dirty dozen/clean fifteen list, take a look at the following information. It is a great guide to know which produce should be purchased as organically grown versus conventionally grown.  It does make a difference.

DIRTY DOZEN

Each of these foods contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items. It is recommended they always be bought as organic instead of conventionally grown: apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas and potatoes.

CLEAN FIFTEEN

Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides. No single fruit sample from the Clean Fifteen™ tested positive for more than 4 types of pesticides: avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.

It is best for the body to eat your fruit servings before lunch and then have a large fresh veggie salad midday. Go easy on the dressing. Start asking for it on the side and only add a little at a time. Avoid the creamy dressings and branch out with a balsamic dressing instead. You will be surprised to find out you do not “need” as much as you typically add.

Lastly, you have to MOVE everyday. This has to be above and beyond your normal routine. Best to focus on strength training and conditioning with 30-60 minutes of intense, not light, exercise.  We have great routines we can personalize for you to improve your health and boost progress.

A simple plan is better than no plan! Try these simple, yet effective tips and let us know how it works for you. You will be amazed at how great you will start to feel and look as you enjoy your summer!

 

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So Just “May” Be It’s Time for Spring Cleaning!

b3This time of year many of us have the urge to open the windows, clean out closets and start our own style of spring cleaning. We have some helpful natural cleaning tips for you to try instead of the chemical-laden commercial products. These store bought cleaners can often add additional burden to our already stressed immune systems. Trying these natural, cost saving alternatives may help you and your family save in more ways than one!

Vinegar cleans much like an all-purpose cleaner. All you need is to mix a solution of equal parts of water and vinegar in a spray bottle and you have a solution that will clean most areas of your home. Vinegar is a great natural cleaning product as well as a disinfectant and deodorizer.

Lemon juice can be used to dissolve soap scum and hard water deposits. Lemon is a great substance to clean and shine brass and copper. Mix 1 cup olive oil with ½ cup lemon juice and you have a furniture polish for hardwood furniture. Try mixing lemon juice with vinegar or baking soda to make cleaning pastes. Be aware that lemon juice can act as a natural bleach.

Baking soda can be used to scrub surfaces in much the same way as commercial non-abrasive cleansers. Baking soda is great as a deodorizer. Place a box in the refrigerator and freezer to absorb odors. Put it anywhere you need deodorizing action. I’ve used it in trash cans, laundry, and even my son’s super smelly sneakers. Baking soda makes a great addition in the laundry room as well.

 As we are in the “cleaning” frame of mind, have you ever considered a personal cleaning of sorts? A detox? An occasional internal cleaning from residue from processed foods, toxins, etc. can improve your health and increase your energy. There are many ways to cleanse the different body systems from its winter sludge.  Spring is a good time to consider a few…

A simple colon cleanse is to add PINK SALT to 16 ounces of clean water and drink. This will help cleanse the colon generally within an hour.

Adding 1 tablespoon of Aloe Detox to 8 ounces of water or fresh juice will give a gentle cleansing for the whole body. It contains freshwater bentonite clay that has unique detoxifying properties. It is a great added benefit to anyone’s health and wellness routine.

For a more in-depth cleanse, consider a liver and gallbladder cleanse. The liver is the largest organ in the our body and perhaps the hardest working, responsible for many functions, including the cleansing of toxins. A liver cleanse should be supervised. Consider meeting with one of our consultants to determine which type of liver cleanse would be best suited for you.

All things considered, these wellness tips for you and your home will set you up for a better and healthier Spring!  Enjoy the season!