HEALTH AT EVERY SIZE
Health at Every Size - these are the buzz words around the internet these days. Are you healthy? Do you want to be healthier?
What is health? The World Health Organization defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Being healthier doesn't mean losing weight. To you it might mean:
- eating better (such as reducing processed foods)
- exercising/moving more
- stopping smoking
- working on that depression
We would like to introduce you to a blog series on Intuitive Eating. This blog is written by Danielle Lithwick M.A., founder of Move Out Of Madness. With over a decade of combined education and experience in nutrition, yoga, psychology, addiction counselling, mindfulness, and personal training, she believes that how we move and how we eat should nourish not only our bodies but also our minds. Her mission is to teach people how to take the simpler and saner approach to exercise and eating using a personalized, skills-based, and compassionate approach to change. Her coaching services are rooted in non-diet and weight-neutral approaches to health and in the values of education, empowerment and enjoyment. She lives in Ottawa, ON Canada.
To read the series of blogs click the links below:
- Principle #1: Reject The Diet Mentality
- Principle #2: Honor Your Hunger
- Principle #3: Make Peace With Food
- Principle #4: Challenge The Food Police
- Principle #5: Feel Your Fullness
- Principle #6: Discover The Satisfaction Factor
- Principle #7: Cope With Your Emotions Without Using Food
- Principle #8: Respect Your Body
- Principle #9: Exercise - Feel The Difference
- Principle #10: Honor Your Health With Gentle Nutrition
We are very happy to announce that we have a Registered Dietician on staff who will be writing our Health At Every Size series as well as answering a reader's question each month. You can read about Shari's philosophy and experience on our staff page. If you have a question for Shari, please email us at firstname.lastname@example.org.
Disclaimer: This advice is not intended to be a substitute for, nor does it replace, professional medical, health or nutritional advice.
5 hydration facts you want to keep in mind this summer
Summer is here! And to make the most out of the beautiful weather, make sure to keep hydrated. Remembering the following (not so well) known facts should help with your hydration.
Fact # 1: Thirst is not the only sign of dehydration.
Other symptoms of dehydration include:
- Very dry skin or chapped lips (despite eating a diet rich in healthy fats, colored veggies, and having a healthy liver and gall bladder
- Fatigue, lethargy (although you've slept well the night before)
- Brain fog, decreased mental performance
- Constipation (i.e. not having a bowel movement at least once in 24 hours)
- Acid reflux
Fact # 2: Not all drinks help with hydration.
In fact, the following beverages can increase water losses (and thus cause dehydration):
- Energy drinks
- Sweet foods
- Sweet drinks such as soft drinks
- Commercial juices and smoothies (because they're loaded with sugar)
- Anything that contains high-fructose corn syrup (a.k.a. corn syrup, maize syrup, glucose syrup)
Fact # 3: You don't need to drink 8 glasses of water per day.
There's just not scientific basis behind this 'rule'.
The amount of water your body needs depends on the climate and:
- Your level of activity
- Whether you're indoors or outdoors
- Whether you're in an air-conditioned room or not
- How stable your blood sugar levels are - this applies to everyone (not just people with diabetes, PCOS, or insulin resistance)
Instead, how about setting an hourly timer and keeping your insulated water bottle near you? This way, you could drink a few sips of water every hour.
Fact # 4: Sleep is crucial for maintaining hydration.
Did you know that just one night of poor-quality sleep, can mess with your cortisol levels?
Since cortisol is a hormone that helps your body deal with stress, if it goes haywire, you will enter a state of insulin resistance.
(You see, when you're stressed, your body understands that it either needs to fight or flee. And both options require energy, that is, sugar. So, your body releases stored sugar in your bloodstream and makes insulin receptors insensitive to insulin (until the stress goes away). Because, it wouldn't make much sense for your body to release sugar in your blood and produce insulin to take the sugar in your blood and drive it into your cells at the same time. Right?)
So: poor sleep quality ? elevated cortisol levels -> insulin resistance -> high blood sugar levels -> increased water losses (a.k.a. dehydration).
Fact # 5: Water doesn't have to be boring.
I strongly suggest that you try to drink water without adding chemical stuff (flavors) to it. But if you just can't stand pure water, maybe the following tweaks can help:
- Add the zest of (ideally organic) citrus fruits to your water
- Shake your water with some chopped cucumber or cucumber slices
- Mix 1/8 of a teaspoon of crushed ginger and/or turmeric in your water
- Add a dash of fresh lemon juice (or you could add frozen ‘lemon ice cubes' to your bottle
- Tear and crush some mint leaves in a mortar and pestle (or just use your fingers) before transferring them to your bottle.
Have a great summer y'all!
Submitted by: Shari
Feel free to post about your own journey with Health At Every Size, any questions you may have or suggestions for future topics on our Facebook page. Shari also has her own website https://thestrategicrd.com/ .