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.
Top 10 easy ways to stay hydrated in the summer
Thirsty? That's a sign that you could already be dehydrated.
But don't fret, this article covers 10 easy tips that will maintain your hydration status this summer. I will also list down common practices that could make it harder for you to stay properly hydrated.
- Start your day with a glass of water - This will help replenish your body's water stores and boost your energy levels.
- Drink water throughout the day - Instead of downing several tall glasses of water in one sitting, you could try drinking a few sips of water every hour. I usually advise my patients to put an hourly reminder on their phones until this becomes a habit.
- Keep water visible - Having a water bottle on your desk (or wherever you are) is an easy way to remind yourself to drink up regularly.
- Drink a small glass of water before drinking tea, coffee, juice, or any other sweetened beverages - Caffeine and sugar act as diuretics (they cause the body to excrete more water) so you want to minimize that effect.
- Get water from your food - Cucumber, iceberg lettuce, celery, cabbage, watermelon, cantaloupe, and blueberries contain a lot of water and can help you keep hydrated. Plus, these foods can help quench our appetites.
- Try bone broth - The name may not sound appetizing but bone broth is packed with nutrients and minerals that will, not only help keep you hydrated, but will also support your immune system. Plus, bone broth is naturally rich in collagen, the protein that acts as the scaffolding in our skin. In other words, regularly drinking bone broth will help keep your skin naturally healthy while keeping wrinkles at bay.
- Rely on natural flavors - Many patients tell me that drinking water is an annoying chore because they don't like the taste. If that's your case, maybe you can try adding:
- Fresh fruit like pureed mango, lemon slices, chopped pineapple, berries, or frozen orange pieces
- Citrus peels - just make sure the fruit is organic
- Chopped cucumber or cucumber slices
- Crushed ginger and/or turmeric
- A dash of fresh lemon juice
- Crushed mint leaves
- Give caffeine-free herbal teas a try - You can try rooibos for instance.
- Consume the right kind of salt - You want to use all-natural sea salt. Naturally rich in potassium, sea salt can help enhance your hydration.
- Exercise - This may come as a shocker because doesn't exercising actually increase your water requirements? Yes, that's true but exercise also improves blood circulation throughout your body. As such, moving around will improve the flow of nutrients in your cells.
Fluids that actually worsen hydration
- Fruit juices
- Energy drinks
- Tea and coffee
- Sugary drinks like sodas, slushies, commercial smoothies, and fruit-flavored drinks
These drinks can dehydrate you due to their sugar, salt, or caffeine content.
- If seeing water makes you nauseous, it probably means that your body doesn't need more water (especially if you just had water).
- If you feel thirsty, you're already dehydrated.
- If your blood sugar levels aren't well controlled, your water requirements will increase since your body will be excreting more water.
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 or our Forums. Shari also has her own Facebook page .