It seems trivial but being dehydrated can wreak havoc on your body, mind and sleep patterns. We all know that our body is made up of roughly 50 to 65% water and your body needs water to properly function. From digestion to circulation H2O is a powerhouse. Feeling tired, you may need to drink more water. Other symptoms of dehydration are…
Inability to Sweat
I can speak from experience having docked two E.R trips due to dehydration (one while pregnant). The pain is unmistakable lower back as well as lower abdomen and can lead to kidney and bladder infections since water helps flush the impurities out of your body.
The old 8 by 8 rule has changed (8 glasses of water at 8 ounces each) and now Doctors recommend that adults drink at least half an ounce to an ounce for every pound that they weigh, more if you are very active. Another good way to see if you are drinking enough water is the “bowl test” your urine should be clear to pale yellow. Water can get boring, fast. Sometimes I have to literally force myself to drink it. You can dress up your water with fresh fruits. Some good options are…
Raspberry and Orange
Or Get Fancy With The Addition Of Herbs
Watermelon and Rosemary
Pineapple and Mint
Blackberry and Basil
Lavender and orange
Be sure to wash any fruits and herbs thoroughly before adding them to your H2O.
Bottled water may seem like a quick and easy solution all you do is grab one and go but those bottles can add up in the landfills. Opt for a water filter and a colorful (and reusable sports bottle).
Get a Good Night’s Sleep
My husband can fall asleep within 5 minutes of laying his head on the pillow. Me, I cannot seem to shut my brain off and as soon as I lay my head down I think of eleventy billion things I have to do right at that moment. If you do not get your nightly 8-9 hours of beauty rest, you definitely will feel it the next day. From being cranky (no amount of coffee can help) to not being able to concentrate, being tired sucks. So how can you get a restful night’s sleep? Below are some great tips…
Create a bedtime schedule (it’s not just for babies)
Do not eat after a certain time at night.
Avoid caffeine after dinner
Have a bedtime ritual
Avoid social media and watching T.V while in bed
Having a bedtime ritual is a really great idea, I mean we do it for babies, so why not us? Start with a warm relaxing bath and add some essential oils (lavender helps you relax). After your soak, have a nice cup of herbal tea, chamomile works wonders and reading a book for a while. Finally, at bedtime turn off all the lights and avoid your phone and television. You can also try an Oil Diffuser in your bedroom. My favorite oil (lavender) is from Plant Guru and can be purchased on Amazon.
Tweak Your Diet
I love chips, chocolate and meat, especially meat. I am a carnivore to the N’th degree. We all know that too much red meat is bad for us so how do we find a happy and healthy balance? I have friends who are vegetarians and those that have went full on vegan. They constantly are singing the praises of going “meatless”. While going plant is not in my near future I do opt in for meatless Mondays and try to incorporate more fish into my family’s diet. A super simple (kid approved) recipe for meatless Mondays is below…
Mini Veggie Pizzas
1 package English Muffins (whole wheat if you can find them)
Your favorite marinara sauce
Various fresh veggies such as:
Bell peppers (green, red and yellow)
Low-fat Mozzarella cheese
Let your littles help assemble the pizzas (Try making faces on the pizzas) and warm in the oven until the English Muffin is toasty and cheese is gooey add a fresh salad and Voila pizza without the guilt.
OK, we have covered the meat issue, now onto my weakness…Snacking. I am so bad at grabbing the unhealthiest options when I want a snack (Doritos) but I seriously love chips. How do I get my salty, crunchy fix without laying on the extra fat? Baked sweet potato chips… You will need
2 good size sweet potatoes (skins washed and left on)
Your favorite E.V.O.O
Pink Himalayan sea salt
Slice sweet potatoes thinly (they bake faster) brush with olive oil and sprinkle with pink salt. Bake until crisp and golden, they are sooo good!( Make sure the potatoes are in a single layer)
If you are a chocoholic, like me, you have a secret stash of goodies hidden somewhere (in my office). It is hard to resist the Siren’s call of sweet and creamy milk chocolate. A better alternative is dark chocolate. It is high in antioxidants and just as good as it’s lighter counterpart. Just a few tweaks in your diet can make a world of difference.
Take note couch potatoes studies have shown that the more sedentary your lifestyle the shorter your lifespan. I don’t know about you but I find that terrifying. Luckily for me I have two very energetic toddlers who will not let me sit down for more than five minutes. There is a general rule of thumb that for every 20 minutes that you sit you need to stand and move around for at least 20 seconds (or more). I have a problem getting motivated enough to exercise but making it fun can help. Try Zumba, think of it as Jazzercise but with way better music. Classes are available almost everywhere, just Google Zumba classes and your zip code.
Small things add up. Taking the stairs instead of the elevator. Choosing a family nature walk instead of family movie night. Go outside and play tag with the littles. I hope that you found this post informative as well as entertaining and as always Thank You For Stopping By!