According to a Gallup survey, about 49% of Americans would like to lose weight. However, very few know where to begin. Most of us are too busy to religiously hit the gym or follow a strict diet. Do not let your busy schedule be a hurdle!
As children we could not wait to be adults, now that we are adults we realize how much we took for granted as children, like nap time. Many of us working the nine to five would give a right arm to have a mandatory nap time, right? But we don’t get that, so we opt for our more mature alternative… caffeine. By Friday I am 3 caffeinated drinks deep. My morning coffee, afternoon tea, and if there are Friday night plans, there is a Starbucks stop on the way home from work. I know people who drink coffee literally all day long. I don’t understand how they don’t have the jitters, crashes, ulcers, and kidney pain. Caffeine has some great perks as well, but it’s good to balance your intake with a variety of caffeinated products. The Mayo Clinic suggests that a healthy amount of caffeine for an adult is no more than 400mg daily, which averages to about 4 cups of coffee. Besides the antioxidant and anti-aging benefits in coffee, research shows that caffeine can help prevent Alzheimers, Parkinson’s disease, and some cancers such an mouth, throat, and skin just to name a few. It also decreases the risk of two types of diabetes, can reduce risk of stroke by 22%, and improves heart health. So what’s not to love about caffeine? Very few things in comparison, I think. Below you can read about and shop some of my favorite caffeinated products I rely on to get me through the day! Remember the one rule of thumb is to never have caffeine after 5 pm, or 6 hours before you plan to hit the hay.
It’s so easy to get caught up in our daily routine. For us working folks, we wake, we go to work, we come home from work, dinner, shower, bed. In between it’s easy to make a habit of grabbing something like a cereal bar to eat because that’s what is easy and filling for the moment when we don’t have much time to think about it. After some time our bodies start seriously lacking essential nutrients that it needs to function properly and be healthy. I’ve spent weeks researching (and testing) ways that I can improve my overall health via my favorite way- food and beverage consumption, and I have decided to share my favorites with you. Below you will will read about DELICIOUS daily treats that are beneficial to your health. Some requiring little to no effort.
We always hear that “water is good for you’, but what does it actually do for us? And can the way you consume water actually do more harm than good? There are many reasons, outlined below, showing the importance of getting in adequate water daily, and we will look at some of the symptoms of dehydration, tips on keeping water consumption simple, as well as some “don’ts’ in terms of drinking water.
Especially with the hotter months approaching, it is all the more important to make sure you are getting the 8 to 10 minimum cups of water recommended daily. It is important to also note a lot of times when it seems that your body is signaling to you that it is hungry, it can actually be signs of thirst!
Did you know? Water is considered to be one of the seven essential nutrients our body needs to survive. It is recommended that we drink eight to ten glasses of pure water a day. What are some of the signs of dehydration? Many people who suffer from constant headaches, joint pain, skin issues, weight gain, constipation, hunger pains, over-eating, weakness, low energy levels, dizziness, and indigestion could actually just be dehydrated These are just some of the many potential symptoms of an inadequate water intake, and it is extremely important to remain hydrated and pay attention to the above mentioned symptoms as a guide. Water is the liquid that nutrients need in order to travel throughout the body, and the way we eliminate toxins. Many nutrients (notably the water soluble vitamins such as C and the B-vitamins) and hormones require water in order to be properly distributed throughout the body as well, and a lack of water intake could also keep blood pressure high and contribute to kidney stones as well. In addition, as a result of it being needed in proper digestion and elimination, as well as our livers needing it in order to metabolize fat, dehydration can also lead to weight gain.
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10 Ways to Feel Energized in the Mornings (Without Coffee!)
How can you tell if you are dehydrated? It is actually quite simple to know if you are not drinking enough water. There are two quick ways to see, and the first is that if you are thirsty, you are already dehydrated. Another way to know is the color of your urine. It should remain a light yellow shade, rather than a darker color. The only exception to the second rule could be when you first wake up in the morning, as you have technically been fasting and not been taking in any water for hours. So if your urine is a darker shade of yellow during this time, this is not an automatic sign of dehydration. However, beginning your day with some water is still a good idea upon waking up! Another exception would be if you take B-vitamin supplements, since they can change the color of your urine to a darker yellow!
Are there other factors that cause dehydration? On top of not drinking enough water, there are also many other ways to add on the initial dehydration. There are dehydrants such as caffeiene, alcohol, nicotine, and salt. If you use or consume any or all of these often, you need to incorporate more water into your lifestyle. If you drink two cups of coffee a day, and have a beer at the end of the day, you need to make up for the additional water you are losing as a result of these dehydrants. Another factor that comes into play is if you are physically active and sweating, again, your need for water is automatically increased, as well as during the hotter months of the year. If you go for a run on a sunny day in July, you again need to make sure you are making up for the loss of water this way. Also keep in mind caffeinated teas do not count as water intake since they are actually dehydrates and not a pure form of water.
What drinking habits should be avoided? As is the case with almost everything, there are correct and incorrect ways to consume water. For many people who are not accustomed to drinking water at all, but want to correct this mistake, they may decide on chugging the eight to ten glasses at a time, or still drinking a large portion in one sitting at the end of the day to get the recommended amount in. Chugging large amounts in one sitting is a shock to your body and is never a good idea. You want to incorporate water throughout your day and here is the simplest way to make it a habit. Aim to keep a canister or bottle filled to its amount near you and measure how many cups of water it can hold. For example, if it can hold four cups, you know that you have to drink at least two of those throughout the day. Try to consistently sip throughout the day and soon it will become second-nature and you will not have to remind yourself! Drinking a lot of water with meals is also not a good idea as it actually dilutes the body’s secretion of stomach acid and can cause indigestion. It is better to drink it before and after eating, but allowing some time to pass after you eat so it does not disrupt your digestive process. Drinking it first thing in the morning before eating helps your body ease into the day.
Infused water for the summer: While aiming to get used to drinking water on its own is ideal, there are also some easy and delicious ways to make water consumption even more convenient. You can fill up your large bottle with a few of your favourite berries (raspberries, blackberries, blueberries, strawberries, or a mix) and add fresh cool water on top. You can drink this berry-infused water througout the day which is a great option in the summer! You can also simply twist some mint and cucumbers into your water for another refreshing alternative, or find your own preference. Just remember, if it contains caffeine it no longer counts!
Now that you know the importance, signs of deficiency and ways to consume it, make sure to get your 8-10 glasses of water a day and see the benefits of being truly hydrated!
Photo courtesy of Shutterstock
Model Liza Golden Bhojwani decided to share her body conscious story with the world, and the ripples of positivity and insight that will result from her story are likely to help a lot of people. In the posts on Instagram, Liza elaborated on more than just her modelling career and her weight maintenance, but how being healthy feels for her now.
It was a revealing and sensitive set of posts that informed people of her personal experiences without throwing a single person under the bus. She did, however, express love and gratitude for her husband who helped her to love the healthier version of herself. Her timeline was clean and clear, covering the break from her incredibly restrictive diet and the results over the following fashion week runway shows.
The whole recounting of the experience did not once lose its personal accounting or lose focus and Liza Golden Bhojwani was very clear on how her body consciousness has changed and how she feels that her life has improved. We learned how the peak of her career had her so meticulously maintaining her weight with such unrealistic goals that she was only ingesting 500 calories a day ” rigidly.
Unable to maintain a diet that barely kept her body fuelled she lost consciousness while making herself a meal, recounting the experience to us and telling us all exactly how that felt. The decision to “call it quits with the diet and workout regimen I was put on and… do it on my own” Liza recounts similarly to an awakening.
The intimate view of how the weight gain was perceived gradually began to affect her mentally. She bravely explained how the restrictions she had to place on herself in order to maintain a successful high fashion career made her feel more disconnected from the fashion and modelling world she’d loved so much previously.
She went from feeling incredible and experiencing the ‘serious adrenaline rush’ that high fashion modelling gave her to saying: “I had seriously just given up on my short lived high fashion career, because I just simply could not hack it.” This was back in 2012.
By 2014, modelling began to glitter and call to her again and Liza began watching what she ate again ” but in a much more responsible way. Liza said: “I wanted in again, but in a much healthier way,” she recalled. “And I did just that, I worked my a** off day in and day out in the gym. I was strict about my diet, but I wasn’t fully starving myself like I had two years ago, I was eating more but I still kept a diary of exactly what I ate everyday and I would tally up the calories at the end of the day.”
This method worked out much better for her; she was fit and healthy but not where many of the brands wanted her to be. By 2016 she (and her dogs) had relocated to India, giving up New York and traditional modelling standards deciding to model what she wants, how she wants, with support and love in her corner.
Liza Golden Bhojwani’s final decision is one that is not only respectable, but also inspiring. She said: “I do it solely for myself, not for my job anymore. I eat what I want and I feel no guilt. And for me that’s a good feeling. Maybe I wasn’t made to be on the covers of magazines and shooting the biggest and best brands, but I was made for a reason. I do deserve to be happy and feel fulfilled. We all do.” She’s right!
Photos courtesy of @lizagoldenreal
Coffee is really a phenomenom around the world. There are so many different ways to prepare it, and there can be so many different ingredients that different cultures or areas incorporate into it. In this way it really does seem like coffee can be for everyone.
Coffee is the drink prepared from roasted coffee beans, and has a high caffeine content. Some people may drink it out of habit, some because they enjoy the taste, and others for the stimulating effects the caffeine gives them. It can be made with a jazzve, in a percolator, in a coffee maker or espresso machine. Coffee can be drunk hot or cold, and also incorporated into other beverages, whether they be alcohol based or not. It can also be included in many desserts such as tiramisu, and even in some foods.
See also: The Importance of Water In a Balanced Diet
Some prefer it black and plain, while others fill it up with both sugar and milk (or cream), and you can of course incorporate different flavours such as hazelnut, vanilla, almond, caramel or different spices like cardamom. There are coffee shops around the world that specialize in coffee, making sure to offer a wide variety of both beans and flavours, in order to suit everyone’s preferences. You can also buy it for the home, and you can buy the beans themselves to grind and keep as fresh as possible, or the grinded powder in coarse or fine forms.
Some people go for a cup first thing in the morning as a “wake up’ strategy, while others drink it consistently throughout the day or after meals. Many people talk about how after a certain time it is “off limits’ due to its stimulating effects that can keep you awake at night. Many people talk about coffee withdrawal symptoms, or joke about how they cannot function until they have had their first morning cup. Regular coffee drinking reports headaches, fatigue, grumpiness, drowsiness, irritability and more when they cannot (or choose not to) have their regular amount of coffee.
What effect does coffee actually have on the body? As it is a central nervous system stimulant, while it can, in the short term, keep you awake, alert, and feeling more energetic, it increases and sustains high cortisol levels ” a stress hormone, it can lead to under active adrenals, a depletion of the B vitamins and vitamin C.
Caffeine, along with alcohol and nicotine, also causes the stomach to empty prematurely, which is why many people opt for a cup of coffee, a cigarette, or even some alcohol after a meal ” in a way to “lighten their load’. However, that premature emptying means the food being emptied did not have enough time to be properly digested.
Caffeine also acts as both a diuretic and also has a laxative effect, which means that even if you are drinking eight to ten glasses of water daily, you could still, depending on your coffee intake, be in a state of dehydration. Bowel movements may also be seen regular, but as coffee can have a laxative effect, it may be a false truth and can be masking an inadequate intake of fibre.
For many people who consume coffee regularly, it can also cause a rapid heart beat, high blood pressure, restlessness, nausea, as well as insomnia. As it causes high levels of cortisol, it keeps our adrenal glands active, which deal with our responses to stress, and can in turn cause underactive adrenals, which would actually result from overactive adrenals as they have become exhausted. If you are prone to anxiety, nervousness, and any sort of sleep disorders, caffeine can exacerbate the already existing issues. It is a similar case for people who experience high blood pressure.
For many people who experience the above mentioned side effects and want to either stop drinking coffee all together or at the very least reduce the amount they do consume, there are usually two ways suggested.
The first is often stopping the habit “cold turkey’. This means waking up the next morning with the decision made to stop drinking coffee and understanding that even when you crave it, or want the short-term appealing benefits, you do your best to refrain.
The second option is much more realistic and a little more sympathetic! This option is gradually decreasing your intake of coffee, and replacing it with better stimulants and healthier options, to the point where you gradually “need’ coffee itself less and less.
What this means is that you have still made the decision to consume no coffee (eventually) and can even give yourself a timeline to achieve this goal. For the first week, if you are prone to drinking multiple cups of coffee a day, you reduce the actual times you drink it, and always replace it with another beverage. This can be tea, berry or lemon-infused water, or any other option that has no or little (compared to coffee) caffeine. After the first week of successfully reducing the times you drink coffee throughout the day, you can then focus on reducing the amount you drink for the following week, again replacing it with different beverages.
During this time, it is also important to understand what “type’ of coffee drinker you are. Do you drink it out of habit? Do you like it because of the stimulating effects? Do you like it after your meals? Or is it a mostly social drink you meet friends for?
Understanding why you drink coffee is key to eliminating it from your diet. If you prefer to drink it after meals, consider making your meals lighter to avoid the feeling of being too full and therefore “craving’ to quicken up your digestion process. If it is out of habit, aim to replace it with a healthier alternative to drink throughout the day. If you drink it mostly in social settings ” with colleagues or friends, try to suggest different places to meet rather than cafes, where you would be more tempted. If it is for the stimulating effect, incorporate herbal alternatives that can offer similar effects, but which are better in the long-term as well as for your health.
By understanding why you drink coffee, and making the goal to reduce it in order to lessen the side-effects that can come with drinking it or drinking too much, you can still feel awake, alert, energized, and stimulated, coffee-free!
Photos couretsy of @songofstyle, Pinterest