Category: Nutrition

Hydration 101

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Water makes up 71% of the earth’s surface, with natural elements such as rain, that continuously nourishes the earth keeping the lakes, rivers and streams full. It not only does that, it also waters the plants and animals allowing them to become strong and healthy, flourishing in their natural habitat.

The human body is made of 80% water, it’s found in 85% of the brain, 80% of the blood and 70% of lean muscle. Are blood supply, muscles, organs, brain, and cells can only function properly if we are hydrated.  The #1 reason for daytime fatigue, is dehydration. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math skills, and even difficulty focusing while reading.

Not only that, water helps with proper circulation in your body, since your oxygen levels are greater when you are hydrated, your body is more readily available to burn more fat as energy. Equaling in weight loss!

Plus! Water helps to remove toxins from the body, that can cause fat deposits. As well as keeping cellular hydration, to prevent diseases that lead to chemical, nutritional, and pH imbalances.

So why do so many of us fall short of nourishing our bodies with this powerful resource?

Maybe we are reading are bodies wrong, or maybe we’re giving them the wrong resources such as sugary drinks, food, or maybe we don’t even react to the urge at all.

So, by know your probably wondering what are the signs of dehydration?

·       little or no urine

·       Dark urine

·Dry mouth

·       Tired feeling

·       Extreme thirst

·       Headache

·       Confusion

·       Lightheadedness

If you find yourself with any of these symptoms, or think you may be dehydrated. It might be time for a little change up in your life for the better. A good general rule to follow is to drink half your body weight in oz. So say you weight a 120 pounds, you should be drinking at least 60 oz per day if not more. Make sure to always consider your sweat rate, the heat and humidity and how long you are exercising or working during the day. And always remember that the winter months are much dryer, so you will be more likely to get dehydrated as well.

So here are a few tips to help stay hydrated:

·       Buy a reusable water bottle that you LOVE! And carry it with you wherever you go!

·       Try adding some fruit like lemon, lime, strawberries, cucumbers, etc.. to it

·       Set a schedule and drink water at those designated times

·       If you’re hungry drink water first, we sometimes confuse hunger with dehydration

These are a few easy tips to help you to stay hydrated, so you can function at your bodies optimal level!


If you never want to drink pop again, The Acidity of a soft drink is 2.5 and are pH levels are 7.

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Loose Weight, Without the Diet

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Another night at dinner, indulging in emotions. The bread was divine, one after another of its soft fluffiness crossing our lips. A dessert table that ran on and on, with endless sweets and goodies that made even the healthiest of us drool. The thought of it dangling in front of you, maybe just one piece of cake and a brownie, oh and maybe this cookie too… We’ve all done it. Indulged in that endless buffet of carbs and sweets. I mean who could resist? The mouthwatering satisfaction of this delicious food. Where does it stop though? Where do we draw the line that we’ve had enough? When does it stop being sociably acceptable to have a whole plate full of food, or even two or three plates full? I don’t know.

It Hit

When it really hit me was when I heard someone say that food is only an instant gratification, we can only taste it for so long before it gone. We are only pleasured for a few seconds with its delicious taste, before its gone. I know for myself when I over indulge its because I’m eating my feelings, I want that instant gratification of something tasting delicious over and over again to make me feel better, because what I’m feeling is the negativity that I have allowed into my body. Why can’t we look at our lives in away that we fill our them with delicious experiences and feelings, instead of just putting it in our mouths for it to only last a few seconds? why can’t we stuff are daily lives with the things we love to do and see and feel, instead of stuffing our mouths full of things we love to eat that don’t love us back.

Many of us are over whelmed by the amount of diets that we can choose from. From Keto, to wraps, to shakes, to alkaline, to detoxes, to vegan… there are so many methods to loosing weight and looking great, that it is hard to know what is going to work the best for our bodies. 

So where do we start?

My advice is to start looking at what you eat, take notes of how much, when and what it is that you eat on a daily basis. Once a week, before you do your shopping, plan a balanced meal. One that contains fruits, vegetables, and protein. Something that you feel is healthy, I prefer a meal low in carbs and sugar with chicken. So over time you will learn and become accustomed to cooking healthier meals. After a few weeks, you’ll have a handful of new recipes that will become part of your normal routine while still adding new recipes each week. Make sure to watch your portion sizes and how much water you drink as well. Remember to be mindful of when your body feels full as well.

The next step would be to start watching the amount of sugar intake, the average American consumes about 85 grams a sugar a day or more. This leaves many of us craving more and more sugar. Experts suggest that 25 grams of sugar or less is an adequate amount for daily consumption. Much of our daily sugar intake comes from high fructose corn syrup, so even if you don’t want to cut sugar completely out of your diet, just cut high fructose corn syrup out and you will notice a huge difference. Anything containing this ingredient is low in nutrition and can poison your body! If your going to eat sugar focus on eating natural sugars that you find in fruit.

Below is a list of common forms of sugar that we consume on a daily basis.
  • Sugar                 • Dextrose         • Maltose        • Glucose               • Fructose         • Corn sweetener        • Honey                • Corn syrup        • Sucrose        • Sorghum syrup          • Sorbitol          • Brown sugar         • Lactose                • Molasses            • Syrup        • Fruit juice concentrate         • High-fructose corn syrup

By reducing the amount of sugar we consume, we gain control over leptin resistance (where are brain no longer hear when we are full), hormone balance, and insulin levels.

From a personal stand point, I feel like carbs are also a factor in affecting weight gain. By cutting out the bad carbs such as breads, desserts, and pizza. Your body will start to not feel so bogged down by the heaviness this food brings upon our bodies. Many Americans consume 2 to 3 times the amount of recommended carbohydrates, 130 grams is recommended, the over indulging ourselves contributes to weight gain, fatigue and low energy levels. By reducing carbs you also reduce the amount of unhealthy calories you are consuming, allowing for your body to burn fat that is stored around your midsection for energy.

Examples of good carbohydrates
  • Non-starchy vegetables
  • Starchy vegetables
  • Fruits
  • Greens


Examples of bad carbs
  • Soda
  • White pasta
  • White rice
  • Sugary cereals
  • Refined breads


If you would like more information about why reducing sugar and carbs in your diet, I encourage you to take a look at the websites listed below. I have also included some super healthy and yummy recipes that will help you get started with, to include in your weekly meals. I wish you all the best on your path to a fulfilled and healthy lifestyle. You are all capable of being the best version of yourself, if you can picture your self living a healthy lifestyle, you are on your way to success!

Need some help finding Recipes?

Eat Happy

Sugar Free Recipes for breakfast, lunch and dinner

Low Carb Recipes

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The Foreign Language of Nutrition

The fear is real…what does all of this even mean…where does it come from…BUT most of all what does it do to my body.
Total Fat, cholesterol, sodium, carbohydrates, calories, serving size…the list goes on and on. So why are Nutrition Labels even required? By law, any prepackaged item must contain this information. There are factors such as dieting, allergies, restricting certain nutrients or an interest in what is being consumed; that compels consumers to acknowledge what is in their food. The FDA breaks this down into six components.
First, we read what the serving size is for this particular item. The nutritional information provided shows how much is in each individual serving. Don’t let them fool you though! Most serving sizes are smaller then what we consume.
Next, it will provide how many calories is for that serving size. Calories are the amount of energy your body is receiving from this item. Across from the Calorie count you’ll find the Calories from Fat, this is the amount of actual fat found in the product. The higher the fat content, the more it is recommended to stay away from. This amount was taken from the calorie count, it does not add to how many calories are in the product.
Now we come to the Nutrients that are found in the product. Americans are known to consume an overabundance of Total Fats (saturated and trans fats), cholesterol and sodium. So what does this mean? While total fats includes all of the fats in the diet and is one of the main components of energy that comes from are calorie intake. It is recommended that we consume 25%-35% fats out of our daily calorie count. High fatty foods such as sweets and snacks, lack nutrition.  Saturated fats have no double bonds in their chemical structure, which means they will always have a solid consistency while in room temperature. Unsaturated fats typically become liquified at room temperature and are made up of monounsaturated and polyunsaturated fats, these two fats fight inflammation and lower cholesterol and are the most recommended to consume.
Next, is Cholesterol this actually comes from your body as well as your food. Cholesterol produces steroid hormones required for development and functioning, this includes sex hormones. Another steroid hormone is cortisol, this regulates blood sugar levels and defends against infection and aldosterone. It can also create vitamin D in your body. Are bodies provide us with a significant amount of cholesterol already so it is not necessary to consume a lot of it.
Then there is Sodium, it is needed for muscle contractions, nerve transmissions, maintaining pH balance and hydration in the body. Many adults should not consume more than 2,300mg a day, on average the recommended sodium intake is 1,500mg per day.
Total Carbohydrates, Dietary Fiber, protein, and sugar are off in their own little category. Total Carbohydrates are all of the Fiber and sugars contained in a product. Dietary fiber is generally known to help in preventing and relieving constipation, but it also has other health benefits. It helps in maintaining a healthy weight and lowering your risk of diabetes and heart disease. Fiber is mainly found in plant-based foods such as fruits, vegetables, grains, and legumes. Protein has an important role in building bones, muscles, cartilage, skin, and blood. Many Americans over-consume their daily intake of protein. By taking your body weight in pounds and multiplying by 0.36g you can find around how much you should be consuming daily.  Many people are familiar with sugar and the high-risk factors in consuming too much. It can help in giving your body that extra boost of energy for a short duration of time but it will also pack on the calories and bog you down. It is recommended to use sugar in moderate amounts.
Many of us lack some of the most important nutrients such as Vitamin A and C, Calcium and Iron.
Vitamin C is full of benefits from protecting against heart disease, aiding in the absorption of iron, helps to repair and regenerate tissues and so many more things. Our bodies don’t actually store Vitamin C so it important that we consume adequate amounts of it every day.
Vitamin A is also extremely important in our daily nutrition. It helps with eye sight, skin repair, maintenance of teeth, bones, soft tissue, white blood cells, immune system, and mucous membranes.
Calcium is important for our overall health, just about every cell in our body uses calcium in some way or another. Our bodies store calcium in our bones and as we age our bodies don’t absorb as much and have to take it from our bones.
Iron is important in the transfer of oxygen from lungs to cells, tissues and organs in our bodies.
We finally made it to the bottom! Here we find footnotes, this is actually broken down how much fat, cholesterol, sodium, carbohydrates and dietary fiber is recommended by health professionals on a daily basis, based off from a 2,000 and 2,500 calorie diet.
There is one more piece of information found on a Nutrition label and that is the daily value found on the right-hand side. The general rule for this is if the value is below 5%  the item is only contributing a small amount of nutrition to your daily intake, if the item is over 20% then it is contributing quite a bit to your daily intake.
Nutrition Facts
Serving Size
Serving Size Per Container
Calories from Fat
%Daily Value
Total Fat
     Saturated Fat
      Trans Fat
Total Carbohydrate
      Dietary Fiber
Vitamin A
Vitamin C
*Percent Daily Value are based on a 2,000calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
                              Calories           2,000               2,500
Total Fat             less than            65g                    80g
   Sat Fat             less than             20g                    25g
Cholesterol        less than            300mg             300mg
Sodium               less than          2,400mg          2,400mg
Total Carbohydrate                      300g                375g
   Dietary Fiber                                25g                   30g
ß Foot Notes
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We can change are hair, but we can’t change body mechanics.
Many Americans fight the daily struggle of loosing weight, some try fad diets, while others try workout routines. Some times they work other times they fail. With multitude of trainers and health professionals promoting the answer of how to loose weight, we get lost in where to start. I believe we need to go to the basics. We need to learn how are bodies work and what is natural to put into our bodies, so that we can reap the benefits.
Metabolism is the process of how are bodies use the energy (calories) produced by the food we consume. Many people fear calories but we forget that without them are bodies couldn’t operate. The human body needs calories to release energy into your body so that you can breathe, circulate blood, adjust hormone levels, or any other functions at rest, this is considered basal metabolic rate (BMR). Are BMR varies from age, sex, lean body mass, and levels of various hormones in the blood. Metabolism slows down as we age with a 3% decrease every decade beginning at the age of thirty. It is more likely for a man to have a higher metabolism due to higher amounts of skeletal muscle. Another variable is the amount of body surface, this has to do with how much heat is lost through the surface of your skin. Are cells are constantly active to maintain body temperature, so they have to work harder the more heat are bodies loose. BMR contributes to about 70% of the calories you burn everyday.
Total Metabolic Rate (TMR) is the total amount of energy being used by the body, this includes your BMR and whatever is needed for physical activity. Physical exercise will increase your TMR, if you contribute to vigorous exercise your TMR will stay elevated for several hours afterwards. Food intake will also increase your TMR. Why? Because your body has to work harder to absorb the nutrients in what you are ingesting.
So before you start cutting the calories, try hitting the gym to build your muscles up. The results may not happen as fast as you would like, but your body will reap the benefits in the years to come.
Anatomy and Physicology Book chap. 27
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