Nutrition, Opinion, Progress, wellness

Keep Calm and Drink Ya Water

As Derek Zoolander says, “Water is the essence of wetness. Wetness is the essence of beauty.”

Drinking enough water is probably the easiest, and single most important, thing you can do to improve your health. Why? Well just to begin:

1. Your body is up to 65% water.

2. Your blood is around 90% water.

3. Your brain is around 75% water.

4. Your lungs are around 85% water.

When you see just how much of your body consists of water, it’s much easier to understand why proper hydration is that important. That water keeps everything running smoothly in your body, from dissolving vitamins in your blood for easier absorption to lubrication joints to aiding in muscle recovery. If that’s not enough to convince you to up your water intake, there’s more.

Proper hydration can also be crucial to weight loss and management.

First, keeping yourself properly hydrated means that your body is running at it’s best, allowing you to have the best performance in workouts that you can. It also means that your brain is functioning well, keeping irrational thoughts at bay (hello, “i had one cookie so this means I’ve failed and I’m going to eat the whole package and be a failure forever.” That’s much harder to think when you aren’t dehydrated.) Even dehydration of just 2% leads to decrease in physical and mental performance, leading to you feeling lethargic and a bit irrational.

Second, the cue for thirst is most often mistaken for hunger. This means that when you are actually thirsty, you may be reaching for snacks that you don’t actually need. Staying hydrated means you most likely get that thirst signal in the first place, so if you get a hunger pang, you’re most likely in need of some calories.

Third, water keeps you full! You can’t abuse this one, but when you have a belly full of water, it’s hard to overeat. I tell clients to start each meal with a big glass of water. Not only does this help them reach their hydration goals, but it helps to prevent overeating.

Last, water has zero calories. Replacing a soda or juice with a water of the same size can save a ton of sugar and between 100-200 calories. Add all of those calories up throughout the day, and water can be the difference between you hitting your goal or not.

Now that the reasons for drinking water are laid out, the question is now “How Much?” There is actually no universal standard for how much water to consume. It used to be 8 8oz glasses, which is still better than nothing, but water intake is also based on your size, how active you are, how much you sweat, etc. The best rule of thumb there is right now is to drink .5-1 ounce of water for each pound of bodyweight. This means that the intake for a 150lb person would be between 75 and 150oz.

The best tips i can give you for water consumption, especially if you haven’t been drinking nearly enough is just to start.

• Drink an extra glass of water daily

• Buy a refillable (BPA Free!) water bottle to refill all day long

• Drink a glass of water before each meal

• Drink a glass right after you wake up

• Replace one sugary drink with a glass of water

• Use crystal light or MIO drops to flavor water if you need to

Nutrition, Opinion, Other

The Breakfast Club

Breakfast is my absolute favorite meal of the day. You want cake? Here’s a breakfast food for that. Want something more savory? Here ya go. Fries? We call them homefries here. Leftovers? Don’t worry about heating them up, they are, somehow, better cold in the morning.

It’s been called the most important meal of the day, and even a miracle for weight loss, yet it’s the meal most usually skipped. Don’t get fooled by weight loss mags, breakfast is no miracle. It’s not going to “jumpstart” your metabolism, but it is very useful if you want to indulge in it. Breakfast is a great way to energize yourself in the morning, giving your body the nutrients and calories it needs to get you through your daily activities. It doesn’t necessarily “jumpstart” your metabolism, but it does allow your body to continue running efficiently, since it has the necessary calories. As well, breakfast can prevent overeating at later meals. Think about the last time you went nuts on some food. How hungry were you? Probably pretty ravenous. Think about how long you went in between meals that day. It was probably a pretty long time. The main culprit behind overeating, especially at night, is eating too little during the day. Your body is smart, it knows how many calories it needs. If you think that skipping breakfast is a way to cut calories, you may be more than making up for it at night.

Even with all these benefits, breakfast is still skipped like it’s cardio. There is no need to have breakfast, it can be very helpful as i said above, but it isn’t necessary. Intermittent Fasting is a nutrition style where you fast for longer periods and eat all of your calories in a shorter window of time (around 8 hours). This works for some people, and that’s great. I’m not a huge fan of it, but if it works, go for it. The number one reason why people skip breakfast is because of a lack of time. I get it, your mornings are crazy busy (and you want to sleep as long as possible and cooking really gets in the way of that.) Some people just can’t eat in the mornings, their bodies just don’t enjoy it, and that’s fine. But you still need some food in the morning (just maybe not when you first wake up).

Enter: Breakfast Prep, the easiest meal prep you will ever find. I have three go-to recipes for breakfasts on the go that are easy to make, healthy, and delicious. Don’t believe me? Read the recipes below. Easy. Peasy.

Overnight Oats

1/2 cup oats

1/4 cup vanilla Greek yogurt

1/2 cup milk

1 tablespoon maple syrup or honey for sweetness

Whatever toppings you’d like! (I like cocoa powder and peanut butter)

Optional: 1 tbsp chia seeds to thicken extra

1: Mix together all ingredients in a container

2: Refrigerate overnight.

At Home McMuffins

1 English Muffin

1 egg

1 slice Canadian bacon (or ham, sausage, bacon, whatever you’d like)

1 slice cheese

1: Cook egg. (If making multiple sandwiches at once, crack eggs into greased muffin tins and and bake for 15-18 minutes at 350. The easiest.)

2: Place cooked egg on bottom half of English muffin.

3: Layer ham and cheese (or whatever toppings you chose) on top of egg

4: Wait for eggs to cool completely, then wrap sandwiches and refrigerate or freeze.

5: Microwave to heat when ready.

Protein Pancakes

1 scoop protein powder

1 egg

2 tablespoons flour

1 teaspoon baking powder

Up to 1/4 cup of water for consistency

1: Mix together all dry ingredients

2: Add egg and water

3: Mix

4: Heat skillet over medium heat

5: Divide batter into three equal pancakes in skillet

6: Cook until bubbles form on the surface and flip

7: Cook until done through and top with syrup (I use sugar free)