Weigh to Goal

How to Stay Hydrated

 Last weekend was a heat wave at the Jersey Shore.  Temps combined with humidity were over 100 degrees.  I actually drove with my windows open until hubby yelled at me…. It seems my MS makes it hard for me to distinguish between hot and cold.  So, as I’m driving around with my windows open feeling okay, I was opening myself up for some major problems.  You would think I had learned when I couldn’t feel the heat from the stove until I actually touched it and burnt my fingers.  Yes, I squirreled.  LOL.  So back to how to hydrate without JUST drinking water for all those who profess to NOT be water drinkers.

The basics are this: daily fluid intake is defined as the amount of water consumed from foods, plain drinking water, and other beverages.  How much you need depends on age, gender, weight, climate you are in, activity levels, and overall health. In addition, your environment plays an important part in your hydration needs.  Basically, the goal should be: for men about 125 ounces of fluid per day and women should shoot for about 90 ounces. Don’t panic!!!!  I know it sounds like a lot.   Roughly 80% of our water intake comes from fluids, while the other 20 percent comes from the foods we eat.

Not a water drinker,,,, here are some ways you can stay hydrated:

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1. Start your day with oatmeal. Not only is it hearty and filling, oatmeal is also very hydrating. When oats are cooking, they expand and absorb the water or milk they’re being paired with. I LOVE overnight oats. Served cold, overnight oats pack all the benefits of hot oatmeal with no heat. You can flavor them up and it will taste like you are having dessert for breakfast.  As an added boost, sprinkle chia seeds in your overnight oats when preparing, which soak up 10 times their weight in extra liquid and keep you full all morning.

2. Include more moo. According to a study by McMaster University, milk is more hydrating than water or sports drinks due to its source of protein, carbohydrates, calcium, and electrolytes. Bring it on! No a good solution for those who are dairy free.

3. Try carb alternatives. Ditch dry, carb heavy staples like pasta. Opt for zucchini noodles, or zoodles for short, which can contain about 95 percent water. When paired with a tomato sauce, which usually has about 90 percent water, this meal can pack a hydrating and healthy punch.  Family  not ready for a complete zoodles meal?  Mix it up with some pasta, this way they get their favorite and a healthy does of veggies.

4. Sip smoothies.  Being on the Wahl’s Diet, I start every morning with a smoothie.  I’m sure it is hard to believe for those who know me BUT they actually have been keeping me full for most of the morning.  I don’t use yogurt but all the fresh fruit, and veggies it is a tasty, way to stay hydrated. I mix and match LOTS – kale or spinach even carrots with almond milk and then lots of fruit.  I use a 1:1 ratio right now but I’m working towards having more veggies then fruit.  What is you favorite smoothie combo?

5. Pack your plate with vegetables.  Much like smoothies, salads are a great way to give you a hydrating boost. Most lettuce greens contain at least 94 percent water, and that’s before you add any other vegetables. Next time you whip up a salad, include celery, tomatoes, bell peppers, and carrots.  Hubby says with as much salad as I eat, my nose is going to start to twitch like a bunny.

6. Slurp soup. When the craving strikes for a filling and hydrating meal, look no further than broth-based soups or gazpacho. Served cold, gazpacho won’t make you break a sweat come summer. Blend cucumbers, bell peppers, tomatoes, onions, and garlic cloves for this satisfying soup.

7. Freeze your fruit. Feeling nostalgic about the popsicles you used to enjoy as a child? Bring back this classic treat as a delicious way to rehydrate. Blend a hydrating ingredient like watermelon and fill Popsicle molds and freeze for 1 hour.

What’s your best tip for staying hydrated???

Have a blessed day!

 

Unclutter Your Life

Want to Sound More Confident?

I don’t read a lot of books, since I have a hard time remembering BUT I do love the core principles Valerie Burton outlined in her book, Successful Women Think Differently.  

Your thoughts create your actions.  I have said it a million times, think negative thoughts and more negative things happen.  Think positive thoughts and more positive things happen.  For me, sometimes I don’t realize I am thinking negative thoughts.  Crazy, right?  How many times have the words “don’t” or “need” or “won’t” been in your thoughts?  The Universe seldom hears things after these words.  I never really understood it until I started a list of positive mantras and read them every morning.  I claim the things I want and I am getting them – slowly but they are coming.

When you become aware of what you are saying to yourself about things, you can consciously decide if the thought is moving you toward your goals or farther away. Thoughts don’t just lead you to take actions,  your thoughts also shape the sound of your voice. Yes, the tone of our internal voices will reflect on the outside and others will see it.

Our voice is an expression of our internal state. If our internal state is anxious and you think danger is imminent, our voice will reflect anxiety. I have seen this play out so many times.  On the inside, I am stressing about money, relationships, business or whatever – on the outside, I am snappy and tense.  Our body responds to our thoughts.  No matter how hard you try, you won’t be able to hide it.

Here is the “technical reason”: The sound of your voice is regulated by the vagus nerve, which is central to the parasympathetic nervous system. When the vagus nerve is stimulated, which can happen as a fight-or-flight response to anxiety-producing thoughts, the vocal cord muscle spasms. This can cause your voice to quiver or ‘sound nervous’. Additionally, when stressed or nervous, you typically don’t breathe deeply. As a result, you don’t have the air which creates the pressure needed for a strong, consistent voice quality.

How can you change things to sound more confident?

1. Become aware of your thoughts and redirect counterproductive ones. Basically, go from a negative thought to a positive one.  Instead of “No one wants to book parties” or “It is taking so long to pay off my debt”, intentionally change the thought.  If you can, change your environment – go for a walk, a ride or just sit out in the sunshine and watch the clouds.  Choose a new thought – like “I am a booking machine” or “I have enough money to pay off my debt”.  Do something (anything) to get your mind moving in a new direction.

2. Exercise. Exercise purges negative energy.  It is true.  I don’t mean you have to go to the gym to exercise, unless you want to.  For me, it means a walk around the block or some housecleaning or turn on the music and dance.

3. Practice. We have heard most of our lives “practice makes perfect”.  While we aren’t looking for perfection, we are looking to feel confident.  Need to do a presentation in from of a group and you feel uncomfortable or anxious – practice what you are going to say in advance. Some will say you should even record it and listen to find the areas where you want to improve. Take a video on your phone or have someone else film you.  Then watch it back.  Don’t be overly hard on yourself, just look for ways to improve.  You don’t need to be PERFECT but you want to get rid of the nervous energy.

4. Hydrate. Hydration alleviates dry mouth. Drink water before or during important conversations.  In the beginning of talking to a group of any size, I am nervous.  I usually ask for a glass of water or keep a bottle of water handy.  When I feel like I am talking too fast or my nervousness is showing, I stop, take a sip of water, breathe and move on.  It really does make a difference.  It is like the water washes away the nervousness.

5. Talk it out. This one is tough for me because when I have the negative thoughts and I try to share them, I get emotional.  I have been blessed with friends, old and new, who help me to put my negative thinking into perspective.  Be careful and choose wisely.  Be sure you pick someone to share with who will help put the negative thoughts into perspective restoring a sense of confidence and calm.

These are some basic steps which will help, I know because I continue to practice all of them at some point in my life.  As you become more aware of the negative thoughts, you will be able to convert them to  positive thoughts and actions to help you move forward.

What thoughts make you anxious and chip away at your confidence?