Drink more water! You've heard that before, right? Water is so important and that we are not drinking enough of it. With a=so many sweet and fizzy options out there like soda, juices and even a yummy caramel macchiato, why choose plain old water?

Water is necessary for survival. We need water as much as we need blood. Without it, our organs will not function properly. Water is healing, cleansing, and restorative. If you want good health, if you want to look and feel younger, if you want to fight off illness and disease - you simply can not deny your body of water!

One of the best ways to make water taste a heck of a lot better is to add lemon. A bite into that sour little fruit is enough to bring tears to our eyes, but somehow combining it with water is a refreshingly tasteful combination with powerful health benefits.

20 reasons to drink lemon water every day

1. Water with lemon provides the body with electrolytes which hydrate your body. As lemons contain good amount of electrolytes such as potassium, calcium and magnesium.
2. Water with lemon is good for the joints, reducing pain in the joints and muscles.
3. Warm water with lemon helps digestion as lemon contains citric acid. It interacts with other enzymes and acids which easily stimulate the secretion of gastric juice and digestion.
4. The liver produces more enzymes from water with lemon than from any other food.
5. Water with lemon cleanses the liver. Lemon juice stimulates the liver to release toxins.
6. Water with Lemon helps fight infections of the respiratory tract, sore throats and inflammation of the tonsils. This is due to the anti-inflammatory properties of lemon.
7. Warm water with lemon helps regulate natural bowel movement.
8. Water with lemon is indispensable for the normal work of metabolism. Since lemon is a powerful antioxidant, it protects the body from free radicals and strengthens the immune system.
9. Water with lemon aids in proper functioning of the nervous system (as lemon  has a high content of potassium). Depression and anxiety are often the result of low levels of potassium in the blood. The nervous system needs a sufficient amount of potassium to ensure sustainable signals to the heart.
10. Water with lemon cleanses blood, blood vessels and arteries.
11. Water with lemon can help lower blood pressure.  A daily intake of one lemon can reduce high blood pressure by 10%.
12. Water with lemon creates an alkalizing effect in the body. Even if you drink it immediately before a meal,  it can help your body maintain a higher level of pH. The higher the pH, the more your body is able to fight diseases.
13. Water with lemon is good for the skin. Vitamin C in lemon, improves our skin by rejuvenating the body.  Drinking water with lemon regularly (every morning) will improve the condition of your skin.
14. Water with lemon  helps to dilute uric acid, the built up of which leads to pain in the joints and gout.
15. Water with lemon is beneficial for pregnant women. Since lemons are loaded with Vitamin C, it acts as an adaptogen helping the body cope with viruses such as colds.  Furthermore, vitamin C helps the formation of bone tissue of the unborn baby. At the same time, due to the high content of potassium, a mixture of water with lemon helps forming cells of the brain and nervous system of the baby.
16. Water with lemon relieves heartburn. For this, mix a teaspoon of lemon juice in half a glass of water.
17. Water with lemon helps dissolve gallstones,  kidney stones, pancreatic stones, and calcium deposits.
18. Water with lemon helps with weight loss.  Lemons contain pectin fiber, which helps suppress hunger cravings. Studies have proven  people with a better alkaline diet have lost weight faster.
19. Water with lemon helps with tooth pain and gingivitis.
20. Water with lemon prevents cancer. This is due to the fact that lemons are a highly alkaline food. Multiple studies have found that cancer cannot thrive in an alkaline environment.

Ready for a fresh new start to health and fitness? Join an online clean eating and fitness accountability group. The personal coaching and online support through challenge groups is an easy and fun way to make sure you reach your goals and do not fail! Sign up by completing this form:

Use Wufoo templates to make your own HTML forms.

Brenda

5 Ways Water Can Help You Get Your Dream Body

Summer is upon us, which means the mercury is rising, along with the need to drink more water. Besides the fact that water is necessary to keep you from dying from dehydration, water also does so many amazingly good things for your body.

5 Ways Water Can Help You Get Your Dream Bod

Five reasons why more H2O is the way to go!

1. Water curbs the munchies.

The brain is a fascinating thing. Many times when you think you’re hungry, you’re really just thirsty. So the next time you feel the munchies coming on, grab a glass of the clear stuff and see if that doesn’t derail your desire to dig in.

2. Water fuels your muscles.

If your body is dehydrated, you’ll experience muscle fatigue and cramps and won’t be able to get in a good workout, which makes it extra hard for your body to get defined. So if your goal is to get ripped and stay that way, pump up your water intake.

3. Water lubricates your joints.

Does your body snap, crackle, and pop a lot these days? Perhaps you need more water. Research shows that water is key to keeping your joints lubricated properly.

4. Water wakes you up.

The next time you’re jonesing for some shut-eye in the middle of the day (or when you’ve just woken up and should be full of energy), don’t reach for a caffeinated beverage. Instead, hydrate yourself with a few swigs of refreshing water. Since our bodies are comprised of approximately 75% water, when we’re dehydrated, our bodies go into conservation mode—and that’s why we feel tired. Think of how droopy a plant gets when it’s parched, and how quickly it perks up once it gets a splash of the good stuff.

5. Water flushes toxins out of your body.

We live in a toxic world and these toxins can easily build up in the body, hindering the function of your kidneys, liver, and bowels. But when you’re properly hydrated, it’s much easier for your kidneys to filter your blood, for your liver to metabolize fat, and for your intestines to move nutrients and waste through your intestinal tract.

So if you’re trying to get in shape, and stay in shape, drink more water.

How much water do you need to drink daily?

Depending on your level of physical activity and the temperature outside, the amount of water you need to consume daily may vary, but here’s an easy way to guesstimate how much of the clear stuff you may need.

Take your weight, and divide it by 2—and that’s around how many ounces your body needs daily.

But drinking water isn’t the only way to hydrate yourself. Eating water-rich foods gets it into your system as well.

Fruits and veggies with high water content:

• Watermelon • Grapefruit • Cantaloupe • Strawberries • Peaches • Oranges • Pineapple • Raspberries • Blueberries • Celery • Cucumbers • Broccoli • Zucchini • Tomatoes

Or, you could make a Shakeology® that includes some of these high water content fruits and veggies, and blend it with water and ice. Because at the end of the day, HOW you get your water doesn’t matter as much as simply making sure you DO get your water. Cheers to your health!

Shakeology recipes with high water content:

Strawberry Thunder

1 scoop Chocolate or Chocolate Vegan Shakeology
1 cup strawberries
½ cup blueberries
1 cup water

Minty Watermelon

1 scoop Vanilla Shakeology
1 cup watermelon
6 fresh mint leaves

Aqua Fresca

1 scoop Strawberry or Tropical Strawberry Vegan Shakeology
¾ cup water
½ medium peeled cucumber
1 Tbsp. lime juice
1 cup ice

Strawberry Peach Paradise

1 scoop Greenberry Shakeology
½ cup strawberries
½ cup peaches
1 cup water

These recipes are great but are you ready for more?
Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER?
Get results with an online accountability group. Fill out this application for more information

HTML Forms powered by Wufoo.

Brenda

25 Ways to Drink More Water

by Kirsten Morningstar

Let’s do a simple nonscientific test to see if you are dehydrated right now. Pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you’re in need of some H2O.

You’ve heard us say hundreds of times how important it is to drink plenty of water. That’s because we can’t say it enough! If you want to lose weight, you need to drink water. If you exercise, you need to drink water. If you want healthy skin, you need to drink water. Your body is comprised of 70% water (and your brain is 90% water!). Your blood and every cell in your body are made almost entirely from water. If you want to be alert, have organs that function properly, and get the most out of your workouts, you need to drink enough water.

We get it. Drinking enough water to stay hydrated every day can be a daunting task. Here are 25 tips that will help. In the spirit of this article, how about pouring yourself a glass of water right now to sip as you read? Go ahead, we’ll wait.

Know how much you should drink

Knowing is half the battle, right? We recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That’s 90 ounces of water every day, a little more than 2.5 liters.

Your number might be different
Everyone has different hydration needs, based on weight, exercise intensity, kidney function, climate, and a bunch of other stuff. If you live in Death Valley, for example, you’ll want to add a few more glasses of water. Pay attention to how your body feels when it is properly hydrated and use that as a cue.

Keep score!

Now that you know how much you need, it’s time to keep track of how much you are actually getting. Measure how many ounces your glass or bottle holds and figure out many times you’ll need to refill it during the day. There are dozens of free apps that keep track of your water consumption and reward you when you reach your goal. Find one that you like and turn hydration into a game.

Rise and shine!

Drink a glass—or two!—as soon as you wake up. You haven’t had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it’s a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed. (Don’t try this if you have a cat, or it will knock the glass over in the middle of the night, splashing your face and soaking your copy of People magazine.)

Watch the clock

Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill. You’ll fulfill your water quota by quitting time.

Make it a habit

Do the timer trick above for 21 days and, congratulations, you will have formed a habit.

“But it will make me have to pee!”
Yes, it will. That’s a biological fact of life. While you’re in the bathroom, have a gander at the color of your pee. It should be mostly clear and odorless (unless you’ve been eating beets or asparagus). If it is dark or cloudy, you, my friend, are dehydrated. Drink a glass of water right away. Your body will also adjust to drinking this much water and soon, you won’t be running to restroom as often.

Make more water

Every time you go to the bathroom, replenish your body with a fresh 8 ounces of water.

Pair drinking water with other activities

Fill up your water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you are done.

Choose your vessel

We think drinking out of a glass is more appealing than swilling from a paper or Styrofoam cup. And, it’s gentler to the environment. Choose a beautiful glass or pitcher that you’ll want to use frequently. Feeling fancy? How about a goblet?

Take it to go

Keep a water bottle with you at all times. Think of it as an accessory. Water bottles collided with fashion a long time ago; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won’t leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

Exercise requires more water

Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function fluidly, so be sure to hydrate before, during, and after exercise.

Drink a glass before bed

If it doesn’t make you stumble to the bathroom in the middle of the night, drink a glass before you catch some Zs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Replace other beverages with water

How many ounces of soda, juice, coffee, or beer do you imbibe on a daily basis? Come on, be honest. If you regularly drink a Venti latte and an orange soda, swap them for water. That’s 32 ounces right there, not to mention the hundreds of calories eliminating those drinks will save you.

Drink when you are hungry

If you feel a snack attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by the body as hunger. A glass of water will replenish your body and help you feel satiated. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts.

The drinking fountain rule

Every time you see a drinking fountain, drink for a count of 10.

Drink before you eat

Drinking water before you eat will help you feel more satiated and you will eat less. A study from the Virginia Tech Department of Nutrition suggests that drinking two glasses of water before (not during) each meal can significantly increase weight loss. Not only that, but the water drinkers in the study continued to lose weight and keep it off.

Eat your water

You can add even more hydration by eating water-packed fruits like melons, cucumbers, berries, and celery.

Go one-for-one

Pace yourself in social gatherings by drinking water between alcoholic beverages. You’ll reduce your risk of a pounding hangover and help meet your daily water intake goals.

Flavored water

Not thrilled with the tasteless taste of water? Think it tastes like licking windows? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries.

Make it bubbly

If you are addicted to soda, and crave a fizzy refreshment, consider sparkling mineral water flavored with fruit, or invest in a SodaStream to have an unending supply of bubbly water at your fingertips.

Give yourself a little variety

Not all of your H2O has to be room temperature, or loaded with ice. Mix it up. Serve warm water with lemon or brew a cup of herbal tea.

Suck it up

Some people find that they take bigger gulps when drinking through a straw. If you are one of these people, you might consider buying paper straws or a reusable metal or glass straw.

Drop your juice habit

If you are trying to lose weight, this is an easy place to cut calories. Make the transition to drinking pure water by filling your glass halfway with juice then filling the rest with flat or sparkling water. Once you get used to this, try using only 1/4 juice.

Involve others

Invite your friends or office mates to participate in a water challenge with you. Set a goal of how much water each person will drink per day, then keep score. The people who skip the most glasses of water have to buy lunch.

When in doubt, drink water

Many common complaints, including headache and constipation, can be alleviated by downing a tall glass of water. Studies show that water can play a vital role in preventing more dire conditions as well, including several types of cancer. In one study, drinking more water reduced the risk of colon cancer by 45% in women and 32% in men.

Brenda

Are you addicted to soda?

Are you? I'll admit it, I was addicted to soda. I was a soda junkie. For many years I couldn’t stop at just one Coke, I craved more. Before I knew it I consumed 3 or 4 cans a day!

We all know that soda has no nutritional value, no health benefits and tons of calories and sugar. Each 12oz soda has 140 calories and 39 grams of sugar. If you think about it, drinking 4 cans a day is equal to 560 calories and 156 grams of sugar – that’s more than ½ cup sugar a day! Adding as much as 1 pound to your weight every week.

Overcoming an addiction to soda is no easy task, but it’s a great starting point if you’re serious about improving your health and getting fit. Start by making small sacrifices, cutting back to just 1 can a day. Then try replacing soda with sparkling water. I added citrus slices or fruit to the water to give it a little flavor. After about 2 weeks you should no longer feel the need or desire to consume soda. Stick with it and you’ll be amazed at how much better you will feel and how much easier it will be to reach your health and fitness goals.

Squish some fresh fruit and herbs into store bought bottled water and keep them handy for a refreshing beverage on-the-go!

Are you struggling to lose weight no matter how hard you try? Take some time to evaluate what you eat and drink every day. You may think that daily soda doesn’t mean much or indulging on a candy bar or bag of chips to get you through the afternoon is harmless, but think again. Your body is used to it, it craves it, and that little guilty pleasure is preventing you from achieving your goals. Your exercise, your fitness plan, all your hard work was just wasted on erasing your daily addiction. If you’re committed to losing some weight and improving your health, start by making some small sacrifices. Remember, it takes just 21 days to replace a bad habit with a healthy one. Here are some healthy alternatives to help you kick the can to the curb and jump start your diet.

Think diet soda is the answer? Think again. Diet soda is just as unhealthy as the real stuff. It's loaded with artificial sweeteners that can cause inflammation and sabotage your health.

Are you ready?

Are you ready to shape up for spring ? Want to join us in an online fitness and nutrition challenge group? We're starting with kicking our unhealthy habits the the curb and replacing them with healthy alternatives and clean eating. Our private online groups are small enough to allow members to form lasting friendships and offer each other support and encouragement. You'll receive daily guidance and advice on nutrition and fitness, meal plans, recipes and 1:1 coaching through the fitness program of your choice. Choose from beginner, intermediate and advanced programs, and work out in your own home at your own pace. If you're interested in learning more about a challenge group fill out the application below and I'll get back to you very soon.

There are tons of Wufoo features to help make your forms awesome.

Brenda