Good morning and happy Monday! Since it’s been as hot as hades lately across many areas, it would be a great time to talk about water and staying hydrated. Staying hydrated will help you regulate your body temperature, prevent infections, and keep your organs functioning properly. Staying hydrated can also improve your sleep quality, cognition and mood.

How Much Water Should You Drink?

At a minimum, you should drink half your body weight in ounces. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water a day. You also need to consider the following factors and adjust accordingly:

• Your level of activity (how much you sweat) – if you exercise and sweat, you will need more water

• How much alcohol or caffeine you drink per day – both are dehydrating, so for every cup of caffeine/alcohol, drink an extra cup of water

• The temperature where you live – if you live in a very hot climate, you will require more water

• How Can You Tell if You’re Drinking Enough Water?

Here are a few ways you can tell if you’re drinking enough water:

• If your urine is light in colour, you’re doing well. If it’s darker, you need to drink more water

• Urine is abundant

• You empty your bladder every two or three hours – when you first start to increase water intake, you will need to go to the bathroom more often than you’re used to, but that will only last a few days, and your body will adjust

What if You Don’t Like the Taste of Water?

If you don’t like the taste of plain water, try the following:

• Add slices of lemon, lime, cucumber, or orange

• Add mint leaves

• Try sparkling water (make sure there are no added ingredients)

• Heat water and drink with lemon

• Try drinking out of a fancy goblet or wine glass

How to Increase Water Intake

Here are a few ways you can increase your water intake if you’re not drinking enough:

• Drink 20 ounces of water first thing in the morning. You’ve been asleep for 6 to 10 hours, so it’s time to hydrate! Rehydrating the body and brain will lead to clearer thinking and better energy

• Keep a pitcher of filtered water containing the amount of water you want to drink each day. Doing so will make it easy to remember to drink water and track your intake

• Drink 8 ounces of water before exercise

• Sip water slowly and at intervals during exercise

• Drink 8 ounces of water before each meal

• Keep bottles of water in your car, at the office, or around your work areas

If you’re feeling the heat wave, stay cool and hydrated! If you have any questions, feel free to reply to this message or better yet, let’s chat!

Are You a Coffee Drinker?

I love my coffee! How about you? Coffee does have benefits and here are just a few:

• It stimulates the nervous system and brain to fight fatigue and enhance athletic performance

• It can help with headaches and migraines

• It’s loaded with antioxidants

• It contains magnesium

• It may even lower blood sugar and the risk of type II diabetes

• It may also lower the incidence of liver cancer and liver disease

But why don’t we see these benefits?

There are two main reasons; the quality of the coffee and what else is going into the coffee.

Coffee is often on lists of products high in pesticides, and roasting the beans only removes partial amounts of pesticides. Pick organic to improve your health, the health of the farmers, and the condition of the land in which the plants are grown.

If you drink decaf coffee, choose a brand that uses steam extraction, such as the Swiss Water Decaf process, because producers must use carcinogenic chemicals with other methods.

What we put in our coffee often negates the benefits. Poor quality sugars and sweeteners add unwanted chemicals and calories. If you watched my “How to Kick the Sugar Habit” workshop, you know that artificial sweeteners contain chemicals that affect the body’s detoxification process. It’s the same with milk, cream, and non-dairy creamers. They add extra calories and extra unwanted ingredients that our bodies may not like (casein, whey, lactose, hormones, hydrogenated oils, artificial flavours, and so on)!

The Bottom Line

Look for organic and fair-trade coffee. Drink it black or add more natural ingredients like coconut or MCT oil and grass-fed butter for a bulletproof coffee. Try more natural sweeteners like stevia or monk fruit if you like sweeteners.

Eating foods that are “in season” has many benefits. It’s healthier for you, more flavorful and fun. Here are five reasons why you should start eating seasonally:

It’s More Nutritious

Seasonally fresh produce picked when fully developed and at the peak of the season contains higher nutrients.

It’s Better for the Environment

When obtained locally, produce is less likely to be subjected to pesticides, herbicides, and fungicides. These compounds deplete the soil, contaminate the water, and cause health issues.

It Supports Local Farmers

Local produce equals less transportation, less forced ripening, less refrigeration, and few chemicals.

It Tastes Better

When produce is shipped globally, and out of season, farmers must use post-harvest treatments to control ripening, spoilage, and quality, affecting the crop’s taste.

It’s More Affordable

It’s all about supply and demand. When a crop is abundant, the cost will be lower.

The Bottom Line

Eating with the season is a great way to improve your health, help the environment, and enjoy delicious food all at the same time!

If you're having trouble with your digestion, you're not alone. It can be a tricky problem to fix, but there are plenty of ways to get help. Here are some tips to get started:

Exercise

Exercise builds muscle tone, and muscle tone helps move food through the digestive tract. Aim for 20 minutes a day, and any movement will help.

Don't overeat

Overeating can be taxing on your digestive system and affect the rate of digestion. We tend to eat until full when we should eat until satisfied.

Reduce or eliminate processed foods

Processed foods are challenging to digest, and your body needs to supply more nutrients to metabolize processed food, robbing itself of those required nutrients.

Chew your food

Digestion starts in the mount, and saliva contains many enzymes to break down food. Try to chew 20-30 times per bite.

Boost stomach acid

Add freshly squeezed lemon juice or fermented apple cider vinegar to water each morning to give your stomach a boost for digestion.

Eat more fibre

It makes your stool soft and bulky and speeds transit time through the colon.

Drink water

Water is my answer to almost everything! Your stomach needs water for digestion. Lack of water can result in ulcers, indigestion, heartburn, fatigue, brain fog, memory loss, and constipation.

Probiotics

Good bacteria strengthens your immune system, reduces inflammation, and helps with leaky gut. You can get it in supplement form, but make sure you store it properly. Some probiotics need to be refrigerated! You can also find in food like yogurt, Kefir, Kombucha, Sauerkraut, dark chocolate, Kimchi, tempeh, pickles, raw cheese, miso

Digestive Enzymes

You need three enzymes to break down food properly:

1. Lipase for fat

2. Amylase for carbohydrates

3. Protease for protein

Without sufficient digestive enzymes, the body cannot digest food particles properly, which may lead to food intolerances. Digestive enzymes can be obtained from supplements or naturally through foods. Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwi and ginger.

We all know that stress is a part of life. Things such as work, school, or family problems can cause stress. While most people are aware of the major sources of stress in their lives, additional hidden stressors may wreak havoc. These can include environmental toxins, financial worries, and social isolation. Hidden stressors can significantly impact our health and well-being and may not even feel stressful. Which hidden stressors do you have?

It’s no secret that stress can take a toll on the body. From causing headaches and muscle tension to increasing the risk for heart disease and other chronic illnesses, stress can be harmful to your health. But what exactly is stress doing to your body?

As you settle into the new year, it’s not too late to make a few minor changes in your diet and lifestyle to help reset your health. A health reset will help you develop healthy habits, kick out bad habits, sleep better, gain energy, improve digestion, reduce inflammation, and feel your best.

If you answer yes to any of the following questions, it’s time for a health reset.

• Have I gained a few extra pounds that I can’t seem to lose?

• Do I get bloated after eating?

• Do I feel sluggish and tired during the day?

• Am I addicted to unhealthy foods?

• Do I have cravings for sugary or starchy foods?

• Do I have difficulty focusing or experience a foggy brain?

If it’s time for a reset, here are a few tips to help you get started.

Do You Know Your Signs of Stress?

Stress can manifest in various ways, but most people have a half-dozen symptoms that are unique for them, which they can learn to recognize. Here are just a few ways stress can show up in your life:

Physical Symptoms

A typical stress reaction is the “fight or flight” response; your heart beats faster, your muscles tense, your breathing rate increases, and you may even start to sweat. Chronic stress may show up differently. You may get a headache, grind or clench your jaw, experience sore muscles, chest pains, abdominal symptoms, or a change in appetite. Two of the most common symptoms of stress are fatigue and low-quality sleep.

Mental Symptoms

Do you have trouble concentrating or making decisions? These are common signs of stress. You might also find that your mind is racing or going blank.

Emotional Symptoms

It’s common to feel nervous, anxious, tense, restless, or agitated when you’re stressed. You may also feel irritable, frustrated, impatient, or short-tempered. On the other hand, you may also feel lethargic, depressed, or sad.

Behavioral Symptoms

Do you find yourself constantly fidgeting in your seat? Are you a nail-biter or compulsive eater? These behaviors are signs of stress. Other behavioral symptoms include smoking, drinking, talking loudly, or swearing.

We all have had experiences when our bodies go into “flight or fight” mode, a quick response our bodies are meant to do to protect us in dangerous situations. This was useful when we were being chased by creatures that wanted to eat us for dinner back in the day. Luckily, we don’t face the same dangers as our ancestors in today’s world, but our bodies don’t know the difference between a prehistoric animal and a work deadline. Our stress reactions are activated far too often and for much more extended periods. The result is not only unpleasant but unhealthy.

Have you ever heard someone say they can’t lose weight because they have a slow metabolism? Well, it is true that metabolism is linked to weight but having a slow metabolism is usually not the main cause of weight gain.

By definition, metabolism is the body’s process that expends energy and burns calories. It works 24/7 to convert the food we eat into energy so we can breathe, circulate blood, grow, and repair. Your metabolism controls how much of that energy your body uses.

Metabolism is broken down into two processes: anabolism and catabolism. Anabolism is the storing of energy, supporting new cells, and maintaining body tissues. Catabolism is the breaking down of energy to move, heat, and energize your body.

How fast or slow your metabolism works is determined mostly by your genes, however, there are things you can control that affect your metabolism.

Read on for more information.

Building on small wins is key to creating permanent healthy behaviors. You can use the progress you’ve already made to motivate you toward your larger goal of living healthier.

Baby steps are at the heart of my programs because you don’t create success in one sudden overwhelming swoop unless you win the lottery. Winning at anything is about using each small success to motivate yourself to the larger goal.

As we get older, we tire more easily.  We lose mitochondria (energy engines in the cells) and produce less ATP (the energy molecule).  Medication, depression, chronic diseases, and lifestyle choices can also hinder our energy.  Here are a few activities that zap you of energy.

Inactivity

We tend to start losing muscle mass more quickly after the age of 35. Having less muscle means fewer mitochondria and less ATP.  Inactivity compounds the problem by weakening and shrinking muscles and causing them to use energy inefficiently.

Whatever movement you can do will help strengthen muscles.  Take a walk, take stairs instead of the elevator, or park farther away in the parking lot.

Stress

Stress can increase cortisol levels.  Cortisol reduces ATP and increases inflammation (which also reduces ATP).  Reduce stress by doing yoga, meditation, or deep-breathing exercises.

A Poor Diet

Your body needs vitamins and minerals to produce enough ATP.  Eating processed food can increase inflammation, reducing ATP.  If you’re not eating enough, you’re not giving your body what it needs to function.  If you’re eating too much at once, you may spike your blood sugar levels, which leads to fatigue.

Eat whole foods, including vegetables, fruits, whole grains, and lean proteins like fish, chicken, nuts, and seeds. The fatty acids in protein-rich foods also help boost ATP. And aim for smaller meals with snacks in between to provide your body with a steady supply of nutrients and fewer blood sugar spikes.

Too Little Sleep

A lack of sleep increases cortisol and also promotes inflammation. If sleep issues are caused by sleep apnea, the dips in blood oxygen levels lower ATP and energy.

Check out my blog article for tips on improving sleep hygiene.

Poor Fluid Choices

Drinking sugary sodas can cause blood sugar spikes followed by a drop that causes fatigue. Being dehydrated can also make you feel tired, as can drinking too much alcohol or caffeinated drinks near bedtime (alcohol interrupts sleep in the middle of the night). Healthy people need six to eight cups of fluid per day, and more if they're exercising. Avoid soda and stop drinking caffeine or alcohol within six to eight hours of bed.

Social isolation

Being isolated — not seeing others on a regular basis — is associated with depression, and depression is linked to fatigue. Resolve to get together with others at least once per week. It can be friends, family, neighbors, or even new acquaintances.

5 Ways to Deal with an Energy Thief