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:

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!

 

Tasty Tuesday: Kids’ Snack Ideas

Are your kids involved in team sports?  There are lots of  responsibilities: uniforms, transportation, practices, equipment and – of course – team snacks. Whether it’s tee ball, soccer, football, cheerleading, hockey, volleyball, field hockey or lacrosse, someone has to bring snacks to those all-day tournaments and extra-long practices. Some times it is for the whole team and some times it is just for your kid…..

Never fear! Here are some practical and creative solutions for you to try to make you parent of the year in the eyes of your kids – or at the very least, parent of the week in the eyes of the team.

Healthy snack ideas

It may be tempting to bring treats the kids will love like cookies, chips and soda, BUT you might not get high marks on the nutrition front from the coach or the other kids’ parents. Don’t be known as the “junk food” mom or dad when there are plenty of healthy, delicious snacks the team can enjoy. The idea is to keep them energized during the day, not give them sugary treats that will cause them to crash later on. These healthy options will keep little athletes going strong!

• orange slices
• bananas
• apple slices
• disposable cups filled with berries
• mini boxes of raisins
• grapes
• small bags of carrot sticks
• fruit kebabs on wooden skewers
• watermelon slices
• cucumber slices
• sunflower seeds
• celery sticks with cream cheese
• squeeze-pouch applesauce
• pumpkin seeds
• string cheese
• pretzels

If you want a little variety to your treats, consider creating little sandwich baggy packs or plastic containers with a little bit of everything. Mix berries, grapes, apple slices, cucumber slices and carrot sticks in individual baggies or containers – one for each child. With individual servings, the kids can eat as much as they want and then come back for more later. (Just make sure to bring along a permanent marker to write their names.)

Of course, if you bring fresh fruit or veggie snacks, you’ll want to keep them cool for the long haul, so we recommend packing them up in a roomy insulated cooler that can hold ice. The Fresh Market^® Thermaland our Tote-ally Thermal are perfect options due to their larger size and Leak-Lock^® water-resistant thermal lining that allows for loose ice.

Fresh Market® Thermal

• water-resistant Leak-Lock^® lining allows for ice
• sides unsnap for additional space
• exterior flat pocket holds utensils and more
• zip closure

Tote-ally Thermal

 

• water-resistant Leak-Lock^® lining allows for ice
• exterior flat pocket holds utensils, etc.
• extended straps for easy transport
• zip closure

Team tip: Personalize your favorite family thermal with your child’s sport in his or her team colors. Choose from icons for sports teams, band, hobbies and more in our Personalization Studio. Don’t forget to add your team’s or school’s name for extra spirit!

Creative snack ideas

Now, if you really want to go for the parent-of-the-year award, these fun ideas just might get you there. Your kids and their teammates will love these creative treats that are not only fun to make and look at, but nutritious to eat as well. Click on each treat for directions on how to make them.

• Mango Hedgehogs
• Butterfly Snack Bags
• Fresh Fruit Pops
• Spinach and Turkey Pinwheels
• PB&J Smoothies
• Fruity Peanut Butter Pitas

Healthy drink ideas

Aside from the snacks, make sure your kids teammates have plenty to drink to stay hydrated. Be sure to avoid sugary beverages like soft drinks, fruit punches and sports drinks that are often loaded with sugar and sodium. Here are a few healthy options to consider.

• Bottled water (minis are particularly nice)
• Fruit juice boxes or pouches
• Coconut water or sweet chia water
• Homemade iced tea with lemon
• Homemade lemonade with agave juice instead of sugar

Things to remember

Be conscious of food allergies. Things like nuts, gluten and dairy can keep a kid on the team from getting his or her snack. Check with the coach or other parents to make sure there aren’t any allergies to what you decide to bring.

Consider making extras. Oftentimes, your kids’ teammates will have younger brothers or sisters in attendance who also want to have a snack. Although it’s not your responsibility, it is a nice gesture to make a few extra snacks in case the need arises.

Don’t overdo it. You don’t need to provide the team with a meal. Keep it simple and nutritious without filling them up too much. You don’t want to ruin their lunch or dinner!

There’s nothing wrong with pre-packaged. Some parents may feel a bit uneasy about homemade food and any allergens or germs their kids may encounter. Pre-packaged items like apple slices, carrots, applesauce and nut butters may be the best route. It all depends on how well you know the other parents and your own comfort level. Find out what other parents provide. Pre-packaged doesn’t have to mean unhealthy.

Don’t forget the extras. Be sure to provide napkins, plastic wear, garbage bags and plates as necessary. Sanitary wipes are also a good idea if bathroom facilities are sub-par or far away from the playing field.

What is YOUR kids’ favorite snack?  Have a ThirtyOne-derful day!

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?

Simple Wellness Tips

It’s Saturday!!!  For those who work the traditional work week, today is catch up day.  Time for laundry, errands, sports, time with family and friends… I could go on but you get the idea.  In the midst of it all, here are some quick and easy ways to get and keep well….

Practice some #self-love today.  It could be 5-minutes or hours – the amount of time doesn’t matter, just that you do it!  You deserve it!  Put yourself at the top of your to do list every single day and the rest will fall into place.

Everything in moderation.  Want a taste of the chocolate cake?  Have a bite! Has it been forever since you had (fill in the blank)? Have some and satisfy the craving.  The more you deprive yourself, the greater the chance of over-indulging when you do have that treat.

While you were thinking about doing it, you could be done. Set an alarm, get it in and enjoy your day!!!

Surround yourself with as much positivity as possible, and try not to let self doubt hold you back.

Water, water, and MORE water!!!  We have all heard this a zillion times but how often do we do it.  I do okay in the warmer months but in the COLD, it isn’t happening.

Always seize the opportunity to make others feel good. It creates a glow from the inside out, that even the best creams or tonics can’t give you!

Starting the day off with hot water and lemon!  I have been doing this for a year now and I do feel better after the initial pucker power.

What is YOUR best WELLNESS tip?  Share for a chance to win a FREE gift.  Have a ThirtyOne-derful day!

5 Holiday Travel Tips

Who is traveling this holiday season?  Are you already dreading the holiday weight gain as a result?  Here are some GREAT tips from Hungry Girl:

1. First and foremost, pack emergency snacks. You’ll need them for standard snacking, of course, but also for unforeseen circumstances that could lengthen your travel time: flight delays, a long time taxiing on the runway, traffic on the way to your destination, etc. And during the flight, you probably don’t want to get stuck eating the calorie-heavy options that airlines offer. (Don’t be fooled by those cheese-and-cracker snack boxes — they often have 800+ calories each!) Pack your carry-on with several shelf-stable snacks that are high in protein and/or fiber, don’t take up too much space, and won’t get crushed in transit: apples, jerky, snack bars, etc. Avoid anything messy or smelly. (Sorry, pomegranates and tuna.) Click here for more emergency snacks. Forgot to pack ’em? No worries. You can usually find decent options in the terminal, like those picks I mentioned. Just read labels and watch out for multi-serving snacks that look like single servings.

2. Plan ahead in terms of meals. You might be tempted to skip a meal in your rush to get to the airport, but try to leave time for a filling breakfast, lunch, or dinner at home before you go. That’s where you’ll have the most control, and you’re about to be out of that comfort zone for a while. If you know you’re going to need a meal at some point during your travels, plan on grabbing it at the airport, not in flight. There are loads more healthy options at the airport. If you don’t have time to eat the meal before boarding, you can always bring it on the plane with you. Need some motivation for hunting down low-calorie meals? You’re probably going to enjoy a few indulgent dishes when you get to your destination — don’t blow your decadent-food budget on airport food!

3. Put your fast-food skills and chain-restaurant know-how to the test. Here’s a one-sentence refresher on surviving a fast-food meal: Always look at nutritional stats before you order, choose grilled not crispy, and hold the mayo. You can almost always find a basic salad with grilled chicken, whether it’s at a fast-food counter or on a chain-restaurant menu. Click here for a huge collection of survival guides.

4. When the drink cart comes around, water is your best bet. (If you need sparkles, get club soda.) Even better, grab a bottle or two of H2O at the airport. Not only will it help you avoid the sugary calories in soda and juice, but it’s also the best for hydration. (Plus, you’ll be covered if turbulence prevents the drink cart from coming through the cabin.) And staying hydrated can keep you from thinking you’re hungry. Besides water, tomato juice is a personal favorite — it’s really satisfying!

5. When you get off that plane and on to your destination, hit the grocery store sooner rather than later. Stock up on smart snacks and even some meal staples, so you’re not at the mercy of the hotel mini bar or your host’s half-empty fridge. And don’t forget to plan and pack for the trip back!

Overall, do the best you can, and don’t beat yourself up if you make a few bad choices. Just get right back on track whenever you can. Happy travels!

What is YOUR best tip for staying on track when you travel?

Have a ThirtyOne-derful day!