7 Great Tips for Hydration Habits

We’ve talked about the connection between sleep and dehydration, today we’re going to offer you 7 great tips to stay in hydration!

#1 - Spread Out Your Intake

Aim to drink about an ounce of water for each pound of body weight. It’s easier if you sip throughout the day. Foods like celery, strawberries, and tomatoes count too.

#2 - Drink Water First

Start the day with a big glass of water. It will help to make up for some of the fluid you lost overnight. To make sure you did this, you could prepare one glass of water in the first place you go after you get up, such as the washroom, kitchen, or any! You will notice how a single glass of water makes big difference!

#3 - Postpone coffee

That glass of water will probably wake you up just as well as your usual cup of coffee, so you can save your latte for later. Excessive caffeine may interfere with your sleep, especially if you continue consuming it after about 2 pm.

#4 - Rehydrate after workouts

Water is usually sufficient for replacing the fluids you lose at the gym. Sports drinks may be appropriate for very long and intense exercise but check the labels to see how much sugar and calories they contain.

#5 - Limit alcohol

It’s the one beverage that actually dehydrates you. Drink responsibly and avoid any cocktails close to bedtime.

#6 - Avoid sugar

Dehydration tends to make you crave sweets, but sugary beverages are more difficult for your body to absorb. Stick to plain or naturally flavored water, especially if you’re watching your weight.

#7 - Use less salt

A diet high in sodium will increase your risk of dehydration. Processed foods and bread are two major sources, so eat them in moderation.

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Increase your energy levels and enjoy greater health. Keeping all these tips in mind can help you make daily choices that will enhance the quality of your life.

Did You Know the Connection Between Sleep and Dehydration?

You probably know that you need adequate sleep and hydration to stay healthy. However, you may not realize how closely the two are connected.

Adults who sleep 6 hours or less each night are up to 59% more likely to be dehydrated, compared to those who get a full 8 hours of sleep. That’s according to a recent study by Pennsylvania State University.

Researchers believe one underlying cause is vasopressin. This hormone maintains your water balance and rises during the later stages of sleep. If you miss those hours, your kidneys won’t retain enough fluid.

This is just one example of how fluid intake and sleep affect each other. You could find out more about daily habits that can help protect your mental and physical wellbeing. Let’s jump into some great advice on having quality sleep.

#1 - Schedule Sleep

Going to bed and waking up at the same time each day is one of the most effective ways to increase the quality and quantity of your sleep. You’ll lower your risk for insomnia and dehydration by strengthening your body’s natural rhythms.

#2 - Practice nasal breathing

The average adult loses about 1 liter of fluid each night. You can dramatically lower that amount by breathing through your nose instead of your mouth. Lying on your back with your head slightly elevated will help.

#3 - Cool off

A hot bedroom also contributes to moisture loss, so turn your thermostat down. As a bonus, you’ll save on energy and probably fall asleep faster.

Summary

Now we understand the strong connection between sleep and dehydration, we would like to have enough and quality sleep to stay away from dehydration. So keep the bedroom a little bit cooler than usual, breathe through the nose instead of the mouth, and go to sleep at the same time every day!

Practice Meatless Mondays Away From Home

Have you started to plan your Meatless Mondays after reading our blog this week? Here is some advice for you if you are going to dine out!

Before we go into those tips, did you know that the campaign has a longer history than you might think. During World War I, Meatless Mondays were advertised as a way to support the troops. In 2003, the idea was revived by public health experts to encourage positive changes in the way we eat.

So we believe that it is worth a try even 17 years after. Check these tips out.

#1 - Visit Ethnic Restaurants

You’ll find many delicious vegetarian options at Indian and Middle Eastern restaurants. Keep a list handy for when it’s your turn to choose where to go.

#2 - Call Ahead

If you think the menu may be limited, contact a restaurant ahead of time. Even a steak house may be able to put together an entree you’ll love.

#3 - Order Side Dishes

Remember that you can create a balanced meal without ordering a main course. Dine on hummus, roasted vegetables, and bread.

#4 - Eat Beforehand

What if you know you’re going to be stuck somewhere where the only meat-free items are the hamburger buns?  Fill up before you leave home so you can have fun with your friends without being distracted by hunger pangs.

#5 - Leave Feedback

Expand meatless choices for yourself and other diners. Let restaurants know about your experience and how much you’d appreciate seeing more meatless options on the menu.

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Benefits of Plant-Based Diet

At the end of today’s blog, we would like to let you know the benefits of plant-based diet.

1. Reduce your health risks

Eating more fruits and vegetables can reduce your risk of diabetes, heart attacks, and strokes. Lifestyle choices, like your diet, play a major role in your well-being.

2. Lose weight

Being a vegetarian won’t make you thin if you’re living on pizza and potato chips. On the other hand, vegetarians tend to weigh less, have lower body fat, and live longer than meat-eaters.

3.Consume more fiber

Increased fiber is one reason why most vegetarians slim down. Fiber also reduces blood pressure and inflammation.

4.Spend less on food

You may also wind up with more money in the bank. Lentils and tofu cost less than most meat products.

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Moving towards a plant-based diet could enhance your health, slash your grocery bills, and reduce your carbon footprint. Hence, why don’t you give it a try?

Are Meatless Mondays For You?

You probably know that a plant-based diet offers a lot of benefits for your health, but it can be hard to give up hamburgers and bacon. In fact, an estimated 4 out of 5 vegetarians eventually go back to eating meat.

There’s also evidence that making the transition gradually increases the chances of sticking with a meatless diet. Picking one day a week to eat vegetarian is an excellent place to start, and that’s the thinking behind the global movement for Meatless Mondays.

Begin each week with a meat-free day or design a schedule that works for your family. As you plan your new menus home, take a look at these ideas.

#1 - Learn New Recipes

Make vegetarian cooking fun by experimenting with new dishes. See how many different ways you can prepare chili or serve something elegant like a savory vegetable tart. By the time you get used to meatless Monday, your friends will be jealous of your cooking skill.

#2 - Make Substitutions and Stock Your Kitchen

Enjoy your old favorites without the meat. Use spinach in your lasagna and chickpeas for fajitas. Simplify mealtime by shopping in advance for vegetarian staples. Look for beans, nuts, and nutritional yeast. Or replace the bacon with apples or peanut butter in your sandwiches or muffin.

#3 - Do Your Research & Reach Out

Visit your local library or bookstore to find books about vegetarian and vegan lifestyles. Or you can learn from others who are trying to go meat-free. Browse through the Meatless Monday website or talk with friends and family who have made the transition.

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Meatless Mondays could be the start of a whole new way of eating for you and your family. Maybe you’ll decide to become a vegetarian for life or just cut back on your consumption of processed meat. There is no risk of eating without meat once a week. Try it out and let us know how you feel!

Pay Attention to Your Diet, So You Don’t Get Sick During the Winter

What you eat affects your health. Nutrition sometimes suffers during the winter because fruits, grains, and vegetables can become more expensive and may be harder to find in parts of the country.

#1 - Deal With Comfort Foods

You may be tempted to eat more comfort food, such as mashed potatoes and gravy, because of the colder weather. Try to limit comfort foods with high fat, sugar, or salt. Instead, consider making healthier versions of your favorite meals.

Fruits and vegetables have important antioxidants and other nutrients that can help your immune system and prevent some illnesses. So, you want to ensure they’re still part of your diet in the winter.

In addition, you tend to wear more clothes in the winter, and may not notice body changes, so gaining weight can become an issue. Pay attention to the total number of calories you’re consuming each day. Read labels and measure portions. Avoid turning to junk food or snacks.

#2 - Be Aware of Healthy Foods that are Hiding Massive Calories

Even healthy foods can be filled with large amounts of calories.

Consider eating these nutritious foods in moderation:

1- Raisins

When you think of healthy foods, raisins are usually on the list. Raisins have 129 calories in 1.5 ounces or 43 grams. This is about the size of the small boxes of raisins you see sold in grocery stores. It’s important to eat raisins in moderation. It’s easy to overindulge in them because they’re small and tasty.

Consider adding raisins to oatmeal, cereal, or granola. A small amount can make a good topping for these carbohydrate dishes. Raisins also go well with yogurt and other creamy dishes. You can bake them into cookies, muffins, and other sweets.

2- Peanut butter

This popular item shows up on many healthy meal plans. However, it does have a lot of calories. A tablespoon of peanut butter averages about 100 calories. Peanut butter, eaten in moderation, is beneficial because it provides healthy fat and protein.

It’s easy to eat more than one tablespoon of peanut butter per meal if you coat toast or bread with it. You can use it as a spread or dip. Peanut butter can also be used as the base of some sauces, such as peanut sesame sauce. It can be added to granola, smoothies, and other meals. You can also use peanut butter to make bars and cookies.

3- Chia seeds

Chia seeds are small, black, or brown seeds. They have been showing up in many foods and products because they’re healthy and taste great. Chia seeds have fiber, protein, omega-3 fatty acids, and other nutrients.

One tablespoon of chia seeds has about 70 calories. You often see drinks or smoothies made with these seeds. They’re also used to sprinkle on things such as granola, oatmeal, or other dishes.

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So limit your comfort food and choose the healthy food carefully to stay healthy in winter!

Top Tips to Stay Healthy During the Winter

How do you stay healthy during the winter? The long, winter months and short days can increase your risk of getting sick. However, there are many things you can do to stay healthy, even when it’s cold outside and many around you have the flu.

Try these ideas to maintain your health in the winter:

#1 - Continue to Exercise

It’s common to avoid exercising in the winter. When it’s snowing or freezing rain covers your driveway, it may be tempting to stay home under the covers. Instead of hiding from the elements, find unique ways to stay active.

Exercise can boost your immune system and keep you healthy during these cold months. Exercise will also improve your mood, give you energy, and help you sleep. Try exercising indoors if the winter weather is harsh or go to a gym near you.

Another option is to use winter activities as exercise. You can get a cardio workout by shoveling the snow and building snowmen. You can also get a great workout from skiing or sledding.

#2 - Wash Your Hands

You need to wash your hands all the time, but it becomes especially important in the winter months. One of the reasons more people get sick in the winter is because they’re indoors more, and they can’t open the windows or doors to circulate the air. This allows germs to build up in the air and spread easily. Spending more time indoors with others exposes you to more illness.

Wash your hands with soap and water frequently. If you find that this dries out your skin, use a moisturizer immediately after washing your hands.

#3 - Get More Vitamin D

Your body makes vitamin D when it’s exposed to sunlight. This vitamin regulates many processes in the human body, including your genes. When you don’t have enough vitamin D, you may get bone pain, heart disease, depression, muscle weakness, dementia, arthritis, and other health issues. This deficiency can also increase the risk of cancer.

It’s harder to get vitamin D from the sun during the winter, so it’s important to make an effort to spend more time outdoors. Another option is to take supplements and eat foods with vitamin D. Fortified milk, cereals, and orange juice have extra vitamin D. Eggs and mushrooms are also good sources of this vitamin.

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Winter doesn’t mean you have to get sick. Try these simple tips to maintain your health even in the colder months.

The Surprising Reason Why We Overeat

We’ve talked about tips and ways to prevent us from overeating. However, sometimes discussing the reason behind it is just as important as knowing how to solve the problem.

While you may be blaming yourself for lacking willpower or not trying hard enough, there could be something else at work. The real reasons why you eat more than you intend may surprise you, and many of them are relatively easy to fix.

Many common lifestyle habits tend to undermine a healthy diet. Take a look at this list to find out which things you’ll want to do differently.

#1 - The Deprived Feeling

The feeling of derivation could make you wind up eating a whole pizza, so be flexible. You may think you’re being virtuous for starting a super-strict diet but being too rigid can backfire. Allowing yourself a few treats can keep you from finishing the whole fridge.

#2 - Eat Too Fast

Eating too fast means that you’re not giving your brain enough time to tell your stomach that you’re full. Instead, a leisurely pace gives your body the time they need to make a reaction, so chew thoroughly and pause between bites.

#3 - Not Listening To Cravings

Intense urges are usually trying to tell us something important. So instead of letting it hungry for a while, eating light snacks can keep you from getting so hungry that you long for junk food.

#4 - Having Too Many Sweeteners

Sweetness is one of the signs your brain uses to try to determine how much to eat based on how many calories a food has. Artificial sweeteners make those calculations difficult. Over time, your brain loses the ability to make correct judgments. So try avoiding limiting artificial sweeteners.

#5 - Lack of Sleep

A lack of sleep can make you want to eat more and make it difficult for your body to digest food efficiently. Go to bed early on a consistent basis so you can get at least 7 hours of sleep each night. Also, try tips that help you sleep well to ensure the quality of your rest.

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Summary

Understanding the reason why you overindulge is the first step in finding solutions that enable you to stick to a balanced diet and maintain a healthy weight. So, be flexible on your diet, eat slowly, have some light and healthy snacks on your diet, avoid artificial sweeteners, and try having good sleep every night. Keep these five things in mind and say goodbye to overeating!

Try These 2 Great Tips So Your Joints Feel Comfortable In Winter

What do you think about when the weather turns cold? While you’re enjoying hot cocoa and holidays, you may also be concerned about your aching joints. The scientific reasons are still a matter of debate, but many adults find that arthritis symptoms increase during the winter.

Say goodbye to sore hands and stiff knees. You can feel more comfortable year-round. Try these simple lifestyle changes that will soothe your joints even when the temperature drops.

#1 - Staying Warm

First of all, dress in layers. This tip is very straightforward and not hard if you are aware of it. Some experts believe that decreasing barometric pressure increases inflammation in your joints. Whatever the reason, you can find relief by breaking out the thermal underwear, gloves, and hats. Layering your clothes will also help you to make quick adjustments if the temperature shifts.

Second, apply heat. On cold nights, sleep with a heated mattress pad or an electric blanket. Warm baths and showers help too. The last but not least, limit alcohol. Hot cider sounds delicious after an afternoon on the ski slopes. However, alcohol actually lowers your body temperature while making you feel warmer. Enjoy non-alcoholic drinks or wait until you’ve been indoors a while before you imbibe.

#2 - Managing Your Weight

Winter is a season that we’re always craving for more. So a good way to manage weight is rethinking comfort foods. Lots of winter dishes are loaded with sugar, salt, and unhealthy fats. Discover new favorites or lighten up your traditional recipes. Bake pies with less sugar and sprinkles berries on top. Put more kale and less cheese in your macaroni and cheese.

Also, try eating winter vegetables. Green salads may look less appetizing when it’s chilly outside, but there is a wide variety of seasonal produce to enjoy. Feast on Brussel sprouts and leeks.

We all know that to have a good shape, focus only on diet is not enough. So here is the suggestion: exercise indoors. Most healthy adults can exercise safely outdoors in cold weather if they’re dressed appropriately. Then again, you may prefer attending yoga classes or swimming laps in a heated pool until spring.

For all this effort, keep track is a good habit. Weigh yourself daily. It’s easy to lose track of what’s happening to your waistline when it’s buried under sweaters and long coats. Stepping on the scale each morning will help you catch any weight gain before it piles up. However, make sure you understand that this is only for a record and reminder, don’t get beaten down if the number doesn’t change too much.

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Being overweight will increase the weight of the joints carried, causing wear and tear on the knees and hip joints, as well as accelerating the decomposition of cartilage. So keeping warm and preventing winter weight gain are two of the most effective ways to protect your joints during cold weather.

The 5 Secrete Habits Make You Crave Healthy Foods

In the last article, we talked about the attitude to crave healthy foods, and we are going to talk about habits today. What if some simple habits could make you start craving healthy foods without pain, would you try it? Yes and here are the great tips for them.

#1 - Beautify Your Place Settings

Presentation really makes a big difference. As we mentioned before, mindful eating will help, and having a beautiful dining place will make you just want to sit down and eat without any distractions. So, create an attractive centerpiece or light candles to decorate your sweet home, make yourself comfortable when you eat, and be focusing.

#2 - Branch Out

If kale is starting to bore you, experiment with other salad greens like oakleaf or mizuna. Sign up for cooking classes or visit the library for more ideas about what to make for dinner. This will actually make eating healthy foods become something fun and enjoyable!

#3 - Hunt For Bargains

Maybe the high price of some superfoods is dampening your enthusiasm. Shop for seasonal produce or grow your own. Stock up on inexpensive staples like beans and lentils. Visit the bulk bins where you can save on packaging costs, and sample small quantities until you discover your favorite grains and seeds.

#4 - Carry Snacks

Choose the right snacks and bring them with you all the time. Bring hummus or yogurt to the office with you for your afternoon break. You’ll soon like your own fresh food better than the packaged goods in the vending machines.

#5 - Make It Convenient

The foods we crave are often the ones that require minimal efforts like cookies and frozen dinners. You can make healthy substitutes just as handy. Keep a bowl of fruit on your dining room table. Buy whole-wheat pizza crusts you can top with cut vegetables and cheese for a hot meal in minutes.

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The right attitude and habits will make you couldn’t get rid of healthy food even if you want!