Bring on the WATER!!

water1

We are going to start off this with a quote from Leonardo Da Vinci “Water is the Driving Force in Nature”.

Water is what fuels is, it makes up two thirds of our weight and without it we would die. Water helps with everything from memory, digestion, focus and .. well pretty much everything. So were going to talk about how non- water (thinks like soda) can impact that, foods with water in them (you get a twofer), how to make water more fun to drink when it gets boring and even tips on drinking more water in general! YAY! Here we go!

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Dangers of caffeine, coffee, sodas ….. So caffeine is a natural diuretic, whether it comes from soda, tea or coffee its a diuretic. It causes you to go to the restroom more because it caused your body to excrete through urine. This is especially an issue if its super hot outside or your just in a hot environment because it can cause dehydration more easily. While water does the opposite, keeps you hydrated and you can be out in those climates longer.

Foods with water in them – ohhh natures bounty! I’m just going to list a few. Because there is a TON! Holy Moly. Google that shit! =O

  • Watermelon
  • Strawberries
  • Grapefruit
  • Cantaloupe
  • Cucumber
  • Lettuce
  • Zucchini
  • Radishes
  • Celery
  • Spinach
  • Broccoli
  • Cherries
  • Grapes
  • Bananas
  • Blueberries
  • Plums
  • Peaches
  • carrots
  • Peppers
  • Cabbage

Spice up your water- Flavor it or buy flavored kinds. (again stick to more natural – less sugar and fake crap) add orange or lemon slices to it. OR even other fruits like strawberries and blueberries. Mint is good as well.

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Tips on drinking more (water that is ;P ) 

  1. Get a fun re-usable water bottle and make it a goal to drink as many of those suckers you can throughout the day! Put a favorite quote or a fun sticker on there to keep you motivated.
  2. When you go out to eat, make it a goal to drink n entire glass before you place your order, while your waiting for your meal, and then another during your meal.
  3. Having a glass of water before or while your at a family get together or a company party will help pace you for food, plus you’ll eat less because you’ll be more full.
  4. Find different waters. There are tons of vitamin enhanced waters out there. Experiment.  (stick to the more natural kinds, like HINT water, or Smart water)
  5. Put a few rubber bands at the bottom of your water bottle, after you finish one move it to the top.
  6. Make a bet with someone (co-worker, boyfriend, whoever your around) to see who can drink more water throughout the day.
  7. Keep bottles everywhere. (I have one on my night stand, one in the bathroom by the sink, one in my car, one in my gym bag, one in my locker at work…. ohhh where else can I put one lol???)
  8. Try to make it a  challenge to have a glass every hour on the hour. Make it a game.
  9. When you have a food craving, drink a glass of water, more than likely your actually thirsty and NOT hungry.
  10. Drink water while your doing everyday things around the house, after you load a load of laundry, after you do the dishes, While making dinner, While watching tv or a movie. (Sneak water into the movie theatre lol)

water 4     See she has got the right idea! =)

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My Everyday Grocery List!

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So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

grocery 3   grocery2   grocery1

VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

Tip of the Week #3 Ohh Coffee

coff

So I know this probably isn’t the best habit to get into .. but.. it  helps hahahha

Drinking a coffee or espresso about 30 min before you go to the gym really helps. You’ll be more awake, alert and most likely workout harder too. If you just beginning your workout adventure this may be a way for you to stick to it without feeling burned out (because I know when I first started, I didn’t really like it .. )

Then after so many days your day will start to feel weird without your daily exercise ,and you’ll feel like you don’t have as much energy or maybe you don’t sleep as well as you do when you were exercising…

The point is, you want to make exercise a daily part of your life. Make it a habit, like brushing your teeth. This may be a stepping store to help you make it a “habit”.

Just cut back on the sugar and milk when you do. Make your own coffee instead of going to get one too, you’ll save on tons of calories with just a regular ol’ cup of Joe than your fancy shamncy latte