Well, it is 2021! The holidays are over, the Christmas decorations are coming down, friends and family have departed for their homes and it is time to return to go back to our regular daily routines. But even though the holidays are over that doesn’t mean the cold and gloomy winter days are.

On those cold, cloudy winter days it is tempting to let the weather dictate your mood… but it doesn’t have to.

It’s easy to take a break during the holidays and not stick to your normal routine of diet and exercise. I mean, come on! It’s a holiday! We have to take SOME breaks, right? But once it is all over and the new year has begun…it is really hard to get back into the swing of it again. And…let’s admit it, we feel rather sluggish and lazy, and the cold and gloomy days of winter make us feel less than excited to start again.

But there comes a time to get off the couch, leave the Christmas leftovers behind and get back into the old groove in a new year. Don’t let your break go on for too long or it will get harder to get out of and your body will feel worse…and that is when we face the temptation to give up before we are even two months in. Here are a few important ways to get yourself out of the slumps and re-energize your mind. Start out slowly at first if you have to…but keep on going!

Drink, Drink, Drink

I know drinking a lot of water is harder to remember during the winter months, than it is when we are really active, hot and sweaty…but it is just as important to avoid getting dehydrated during winter as it is in summer. It helps avoid low energy levels, fatigue, headaches and improve your mood.

Drinking plenty of water is essential to good health, and I believe should be one of the top items on the list for the new year…and all year long. water helps improve the digestive system by helping to keep things moving and clear out waste, clean the blood, and aid the detox process. It can also improve the appearance of your skin, giving you a healthy glow, and help your eyes look brighter and your hair shinier!

Exercise

Not only does this help get rid of those unwanted holiday pounds, but getting back into a workout routine also boosts your happiness and energy levels. Experts discovered that low-intensity workouts, such as a leisurely stroll, caused a drop in fatigue levels and a 20% energy boost! Some good news after the holiday slump!

Exercise could also be an answer for helping you face going back to work! One study found that employees who worked out on work days felt less stressed, happier and were more productive than on days when they skipped a workout.

Joyful Smells

Odors can have a rather big effect on our mood. Some smells can make us feel yuck and give us a headache, thus putting us in a foul mood, or they can relax us, clear our brain and make us feel happy. This makes aromatherapy a great way to help improve your mood and boost your brain focus.  Smell is the strongest of the sensations and is best able to influence brain activity. Olfactory bulbs are part of the limbic system and directly connect to the regions of the brain that process emotion and learning. This is one reason why a certain smell will trigger a memory or remind us of someone or something.

It is always important that you are inhaling CLEAN smells, and not a bunch of toxins (even though they may smell wonderful). So maybe switch out those candles for a diffuser with essential oils, such as: Peppermint, Rosemary, Lemon, or Lavender. Find your happy scent and enjoy!

Retrain Your Eating Habits

What you feed your body will either fuel and energize it, or weigh it down, making it sluggish and depressed….not to mention, sick. It’s time to put away those leftover desserts, baked goods and Christmas candy, and pull out the greens! Getting back into a diet of clean fruits and vegetables and whole, organic foods rich in vitamins and nutrients (such as omega-3 fish and foods), can help FUEL your body, feed your energy and get your body and brain out of the holiday fog and gloom…even on those grey gloomy days!

We all know that drinking water is important for our health. But that’s about as far as most of us get. We often don’t realize just HOW MUCH water impacts our body and all the effects dehydration has on us. And, if we are honest, the vast majority of us don’t drink as much water or consume as many hydrating foods as we should.

So let’s dive a LITTLE deeper…starting with the different kinds of dehydration. Yes, there’s more than one!

Types of Dehydration:

1. Hypotonic/Hyponatremic – The loss of electrolytes, mostly sodium.
2. Hypertonic/Hypernatremic – The loss of water.
3. Isotonic/Isonatremic – The loss of both electrolytes and water.

Dehydration Symptoms:

There are some symptoms of dehydration that are more obvious: thirst, feeling sick in the heat…We naturally associate these with dehydration (especially during the hot summer months, or when we are really active). But sometimes the symptoms can be a little more sneaky and effect us in ways that we don’t even think to connect with our body’s lack of water and/or electrolytes.

-Dry Mouth and Bad Breath – Human saliva is primarily composed of water. It is essential in keeping your mouth bacteria-free. Thus, a lack of water can facilitate an overgrowth of these bacteria. This overgrowth of bacteria can cause you to have bad breath.

-Muscle Weakness – Water helps your muscles perform all their day-to-day tasks such as contracting and relaxing. When you have a great loss of fluids or a lack of consumption, your body loses a lot of minerals, When your body has a shortage of minerals such as potassium, magnesium, and calcium, you can find yourself feeling lethargic. Lack of these electrolytes can cause a fluid imbalance and induce muscle spasms.

-Headache – Headaches, due to dehydration, can range from mild to a more severe migraine. When the body is dehydrated, the brain can temporarily contract or shrink from fluid loss. This causes the brain to pull away from the skull, causing pain and resulting in a headache. Now, it may sound a little freaky, but there is no need to panic just yet. Make sure you re-hydrate and your brain will go back to normal.

-Dizziness – Lack of water even affects your blood. When you’re severely dehydrated, your blood pressure can drop. This decreases blood flow to the brain and you can start to feel dizzy.

-Digestive Issues – Your kidneys and liver require water to clean your blood, produce urine and help your body to get rid of waste. Dehydration can worsen constipation, diarrhea and other digestive issues so up your water intake and consume high-fiber foods to “keep things moving.”

-Skin and Hair Issues – Your body needs enough moisture to sweat the amount necessary to dilute toxins so they do not irritate the skin. Lack of water IN the body leads to dry skin on the OUTSIDE, dull and bloodshot eyes and dry, weak and brittle hair.

-Excess Weight – We often times confuse thirst for hunger, so we tend to eat more when what our body really needs is more water or foods rich in water.

-Fatigue – Just about every function in the body depends on water. As we have already learned, water is crucial for proper digestion, it affects your brain health (mood goes a long way in dictating energy levels), it helps your heart pump blood more effectively, and helps transport oxygen and other essential nutrients to your cells. So it’s little wonder dehydration can lower our energy!

Hydrating Foods:

While drinking water is the best way to stay hydrated, you can also do that by adding more hydrating FOODS into your diet. It can be easier, and more fun, to consume these water-rich foods than trying to remember to chug glasses of water every day.

These are NOT to take place of drinking water, you should still continue to do that. But these are ways to ADD to your water consumption, while also consuming other nutrients your body needs at the same time!

-Celery

-Cucumbers

-Bell Peppers

-Watermelon/Melon

-Citrus Fruits

-Kiwi

Now there is the ever asked question: How much water should we be drinking each day? You’ve probably been told that “eight glasses per day” is the the standard recommendation for adults. While that is a good place to start, the actual amount that you need depends on factors of each individual… such as your body size, activity level, age, diet, and how much alcohol, coffee and other drinks you consume.

Our skin reflects what is going on in our body.

What happens in our gut effects what happens throughout our entire body. So you begin with the gut to cleanse the skin. Here is a list of some of my favorite “do”s and “don’t”s for healthy skin, starting with…

What Goes Inside

NO gluten – Gluten can cause inflammation and cause irritation to the gut and digestive system. Remember, what happens in the gut effects the rest of the body. Plus, the gluten in the U.S. today is highly processed and grown with chemicals that can do lots of damage to the body.

NO dairy – The dairy industry today is quite a bit different than back in the olden days. Especially that from cows. Dairy can cause inflammation and it can cause your skin to produce excess sebum which leads to clogged pores and more acne.

NO sugar – Sugar can break down the collagen in your body and your skin can lose its elasticity. It can also cause inflammation. Opt for an antioxidant honey instead.

NO highly processed foods – All the extra sugar and chemical intake from these foods wears down the collagen and elastin in your skin. It also causes inflammation in the skin, which can lead to acne breakouts. (NOTE: Processed foods can be kind of tricky to define. It’s probably a good idea to know what processed foods are.)

Stay hydrated – Even when you don’t feel like drinking water adding some cucumbers and watermelon to your diet (especially during the summer) is a delicious way to stay hydrated.

EAT probiotics – The good bacteria in probiotics helps keep your gut healthy. Having a healthy gut helps to have healthy skin.

EAT Omega-3s – Your omega-9 fatty acids are great for glowing skin. They can help soothe inflammation that can be a cause for acne breakouts as well.

EAT Vitamin C – It is well known for having antioxidant properties, and can also help against sun damage. Citrus fruits and vegetables are a great natural source of this important vitamin.

EAT Bone Broth – Bone broth is high in collagen which can help reduce inflammation and improve the skin’s elasticity.

What Goes Outside

Clean and treat your face at night. Your face gets dirty throughout the day, and your makeup can clog your pores, causing more breakouts.

Switching your products too regularly might not agree with your skin. Give the product time to work.

Look at the ingredients. Avoid chemicals and synthetic scents and colors. The closer to nature your products are, the better for your skin. Do you know how much FOOD you can put on to help your skin health?? There are a lot I could name, but I’ll just give you three favorites.

• Apple Cider Vinegar – Apple cider vinegar can help to kill pathogens and helps to cleanse the skin. It contains potassium and magnesium to help balance gut bacteria, which is vital to skin health. It is also a more inexpensive product…and it can go a long way.
• Coconut Oil – Coconut oil can help strengthen the epidermal tissue, ease sunburns and is even a good makeup remover. It contains anti-inflammatory and antibacterial properties, plus a lot of healthy fats that help nourish the gut and improve immune function. A way to improve your skin health from the inside out!
• Raw Honey – RAW honey is full of enzymes, nutrients and vitamins for the skin. It also contains antiseptic qualities that can help with rashes, scars and wounds, and may help to reduce breakouts and contain moisturizing properties.

Essential Oils

• Lemon – Lemon just seems to brighten up everything! And your face is no exception! It is antibacterial and it can help lighten dark spots and tone the skin. avoid applying lemon, or any citrus oil, to your skin that will be exposed to sunlight or UV light for 24 hours.
• Lavender – Lavender contains antimicrobial and antioxidant characteristics that make it great for the skin. It is one of the more gentler oils so it can be soothing for itching and burning skin. And soothing to the nose as well.
• Frankincense – Frankincense has anti-inflammatory and antimicrobial properties. It may help to strengthen and tone the skin and may improve elasticity. It may also help to reduce the appearance of scars and acne.
• Tea Tree – Tea Tree oil has long been used in Australia to help fight inflammation, break outs and some redness on the skin. It is usually very gentle on the skin and is great when combined with a carrier oil…such as coconut oil.

Summer is such a fun time! Lots of things to do… lots of sun… and all things hot… But amidst all the fun and games, comes some very important things to remember to make this a wonderful, fun and healthy summer for everyone! So how about some warnings, tips, and some ideas to get the summer fun started out right?

Warnings:

• Dehydration – With the heat and all the outdoor activities this season it is very easy to forget to drink enough water, and we sweat off more than we take in.
• Sunstroke – Along with dehydration comes this risk. Not drinking enough water has a lot to do with it, but other factors include not eating the right foods, eating the WRONG foods and drink and not allowing your body to cool down in intense heat.
• Sunburn (Sunscreen) – I think we all would like to avoid getting hot, crispy, red skin, so sunscreen is needed (especially around water). But we also need to be mindful of the sunscreen we use, since that can cause just as much damage as sunburn.
• Bugs (bug spray) – Bugs are a pest this time of year, aren’t they? Mosquitoes ESPECIALLY. So keep bug spray handy. Again, be mindful of the kind you use. I’ll talk more about this a little further down.

Tips:

• Drink plenty of water – One of the best things you can do during the summer. If you are sweating a lot, you need to be putting that water back into your body.
• Food (watermelon, strawberries, salad, chicken) – Eating foods in season is very delicious! And the summer season has some very wonderful choices to choose from to make these hot months a little easier on our bodies!
• Essential Oils – Many EOs have wonderful health benefits for the summer months: Tea Tree and Citronella help REPEL the bugs before they get to you, but if some manage to sneak past and bite you (the little devils ) Lavender helps soothe those itchy bug bites and also for sunburn relief, Orange and Lemon brighten up your day and can help you feel refreshed and ready for each hot day ahead, and Peppermint helps to keep away mosquitoes AND is a great cooling agent.
• Sunscreen (Don’t let the clouds fool you) – Keep in mind, even if the sun is hidden behind the clouds all day, you can still look like a tomato the next day.
• Drinks – It’s important to stay hydrated during the hot summer months. However, along with getting enough good hydrating liquids, you should also avoid the liquids that can DEHYDRATE you: Soda, Fruit Juice and Iced Coffee are some popular summer drinks that make it on the “Avoid It” list.

Fun Events: 

• Camping – Nothing like spending a few days in God’s beautiful nature! Remember to pack your bug spray!
• Swimming (keep a clean pool!) – A favorite summer pastime is getting into the water. Maybe swimming laps, having a water fight with your friends or family, or even just relaxing in the nice cool gentle waves.
• Picnics – Get the kids in car, pack the basket with lots of delicious healthy food (make sure the lemonade is ice cold), and let’s head to the lake!
• Sports – Summer is a great season to spend time outdoors. There are a lot of sports to play with friends, but be sure and bring water!

Tell me what some of your favorite summer past-times are, and what you like to do to stay healthy and active when the heat gets super intense!

Have a fantastic summer!

Last week, I discovered that 75% of Americans are dehydrated. That is kind of crazy to me. Especially in America, where water is essentially free, how is it that so many aren’t getting enough? Surely, I thought, I am in the 25% of Americans that are properly hydrated. So, I decided to track my water intake to see if my hypothesis was true. Here is what I learned:

1. I don’t drink as much as I think I do.

The recommended daily water intake for a woman is about 2.2 liters. I keep a two liter jug in the fridge that generally runs dry by the end of the day. Because of that, I thought that I could reach 2.2 liters easily. It turns out I was mistaken. I noticed that I have a habit of dumping out half-emptied glasses and bottles of water before refilling them. A pretty serious habit. So, I was heading to the kitchen often to refill my glass with fresh, cool water, giving the illusion that I was drinking at least two liters per day. In reality, most times I made it to about seven eight-ounce glasses per day–about 1.6 liters.

2. The amount of water I drink has a direct relation to how I feel.

While tracking my water intake, I also jotted down some of my feelings for the day. On days where I made it to 6 glasses, I noted feeling sluggish and tired. On days where I exceeded 8 glasses, I was energetic and productive. I didn’t think my water intake could have such a sudden striking effect on my body. I learned to think about my body as a gas tank. If there is no gas in it today, it won’t run properly today, even if it had a full tank of gas in it the day before.

3. When I’m not in the mood to drink, I should eat water-rich food.

I noticed myself craving water-rich foods, such as soups and especially fruits like watermelon and strawberries. If you find yourself failing to reach the daily goal of 2.2 liters, keep in mind that water intake from food counts, too! Some people get a fairly significant amount of their daily water from food, while others get a smaller percentage. Everyone is different–just know what works for you!

4. I’m more likely to drink water at certain times rather than others. And that’s okay.

It is ideal to drink a big glass of water first thing in the morning, because your body dehydrates over the night and the fluid levels need to be replenished immediately. For me, this is simply not possible. It sounds dramatic, but I can hardly choke down a glass of water for the first couple of hours after I wake up. I sip throughout the day, but I definitely consume the bulk of my daily water while eating meals. That has been shown to slow digestion quite a bit, but so what? If you have the same problem as me, you should work at training yourself to hydrate before you eat, but if that doesn’t work don’t sweat it! The most important thing is getting gas in that tank, even if it’s not under ideal circumstances.

In conclusion,

I’ll be honest, before this experiment, I would brag about how much I drank. I carry water with me nearly every where I go, drink a ton at restaurants, and keep cool jugs of water in the fridge that I deplete daily, but throughout the week I had to concede to the fact that I am part of the 75%. It’s pretty likely that you are, too. So, challenge yourself to reach your daily liter goal! I know I will.

Did you know that 75% of Americans are chronically dehydrated? I think there is a cultural perspective that one can’t be dehydrated unless they have cracked lips or are on the verge of passing out. That simply isn’t true! In fact, you may be operating at a mild level of dehydration every single day and not even notice. Remember: Unless you are chugging water 24/7, your body is constantly using fluid. The symptoms can be subtle, but they are there. Here are a few warning signs you can look for to see if you need a little extra water in your diet.

1. Dark urine

Your urine can tell you SO much about how your body is working. When you use the restroom, check the toilet to see what shade your urine is. What you want to see is a light yellow or clear color. The darker your urine is, the less water in your system. If you ever see orange or brown, you are severely dehydrated–contact your doctor.

2. Constipation

Kind of gross, I know, but you might be dehydrated if you aren’t having regular bowel movements or if your bowel movements are hard to pass. Your ideal bowel movement should be smooth and easy to pass, like a brown banana.

3. Headaches

When you get dehydrated, the fluid levels decrease, which means your blood volume decreases, which means your brain is getting less oxygen than it is used to. This will cause headaches. If you suspect dehydration to be the cause behind your headache, hold off on over-the-counter meds like ibuprofen, which can make dehydration worse. Just settle down somewhere quiet and sip on some water until you feel better.

4. Muscle cramping

When you sweat, you lose valuable electrolytes, sodium, and potassium from your muscles. If you aren’t drinking enough water and replenishing these things, then your muscles will seize up and cramp. So, if you are finding yourself particularly sore lately, consider upping your fluid intake.

In conclusion, it takes a LOT of water to run that body of yours. Because it is running constantly, this is something you must always be vigilant about. Look for symptoms from your head to your toes and, next time you go on errands, bring a water bottle with you.