Why you need to drink more water

Growing up, we were always being reminded by our parents to drink more water. But, why? Did anyone ever take the time to explain what being properly hydrated does for our bodies? Or perhaps what being dehydrated could cause? When you are even mildly dehydrated (1-3%), major aspects of brain functions become impaired. Sounds scary, doesn't it? It doesn't end there. Dehydration symptoms include dizziness, nausea, vomiting, lightheadedness, headaches, migraines, and many more. In severe cases, dehydration has caused death. Make it an effort to drink more water, as your body will thank you in more ways than one for doing so. The benefits of drinking water are infinite, as our body needs water to survive and thrive. The rule of thumb is to make sure you are getting AT LEAST 1/2 your body weight in oz of water per day. Active individuals need more than that. Many athletes drink a gallon of water a day, or more. 

Benefits of drinking water 

1. Helps prevent and relieve headaches 

2. Allows for smooth digestion, reduces constipation 

3. Flushes out toxins (serves as a detoxifier for the body) 

4. Aids in weight loss by increasing the rate at which the body burns fat 

5. Helps eliminate fatigue, improves your energy levels and mood

6. Increases numerous brain functions and overall productivity 

7. Helps energizes muscles, cells need to maintain a balance of fluids to thrive

8. Improves skin, dehydration makes your skin look dry and wrinkled 

9. Promotes optimal kidney health and function 

10. Keeps your body temperature normal

Tips for drinking more water

1. Carry around a large jug/bottle with you as a reminder

2. Aim for at least 1/2 your body weight in oz a day (150 lbs=75 oz a day)

3. Consume 16-24 oz before and right after physical activity 

4. Track your daily water intake in an app such as MyFitnessPal to hold you accountable

5. Eat more fruits and vegetables (they have a high water content)

Why New Years Resolutions Aren't Dumb

Around this time of year we often hear that New Years Resolutions are stupid, pointless and unattainable. By now, we all know that the gyms are packed on the first day of a New Year and everyone laughs because it usually doesn't last for more than a week. Typical New Years Resolutions  for many Americans tend to include getting in shape, eating healthier, or giving up alcohol and other "negative" activities in our life. However, for every ten people that drop their New Years Resolutions in a week, there's one person who didn't. The 10% of those people's lives changed forever because of that one New Years Resolution.

I am one of those people. I wholeheartedly believe in New Years Resolutions. In December 2014, I made a resolution that I've stuck with to this day. One that eventually led to a number of changes for me. It was during my senior year of college. So, what was my New Years resolution heading into the year 2015? It was to stop drinking soda, particularly coke. If you've read about me on this blog or on my Instagram, you know that I had a serious addiction with coke for many years. I drank around three cokes a day for over ten years, while being a competitive athlete. The damage I did to myself was irreversible and I struggle with numerous gut issues to this day due to this terrible dietary addiction I had. It was December 30th, 2014 when I decided it had to stop. I still had a pretty awful diet at this point, but I knew I wanted to at least stop drinking soda. Since that day, I have had under 5 cokes. It's been two years. New Years Resolutions aren't dumb.

Little by little, a little becomes a lot. This is something that can be so powerful for people during this time of year. So often we are trying to change everything in our lives at once. We want instant gratification when it comes to achieving new goals. I scratched that idea a long time ago when I decided I wanted to become a healthier individual. After multiple failed attempts, I knew I had to smart small in order to get to the place I'm at today. Six months after giving up soda, I made another small change. Dealing with numerous digestive issues made me delve into a lot of holistic research on nutrition, which led to me reducing the amount of gluten (wheat flour) I consumed. Within a year, I had completely changed my diet and overall outlook on nutrition, health and wellness.

Preparing for 2016 last year had me reflecting on the small changes I had made during that past year in 2015. I was still no where near where I wanted to be, but I realized how far I had come in my journey of becoming a healthier individual. None of this would've ever happened if I didn't start with a small resolution of giving up soda two years ago. One small change can make a big difference. It did for me and it will for you. Start small and don't give up. 

"5 degree shifts as opposed to 180 degree turns are keys to obtaining your goals" --Shannon Cassidy

Have a New Years Resolution you haven't stuck with the past year? 5 years? 10 years? 20 years? Try again. Something that remains on your heart for that long is something attainable. Something you desire for yourself that much is something worth sacrificing for. Failure is inevitable, so when you fail, don't beet yourself up ;) Just make a conscious effort to get back on track. Progress takes time. My advice for you is to start with small goals. For example, if your resolution is to eat healthier, do not cut out dairy, gluten, all processed food, sugar and sodium at once. That isn't an attainable goal. Start small. Set monthly goals for yourself and move forward from there. Limit the amount of days you eat "treat" meals. Maybe your goal is to cook more meals at home and eat out less. Maybe it's to buy low sodium foods or watch your artificial sugar intake. Maybe it's to increase your daily water intake. Maybe it's to exercise more or to limit alcoholic drinks.

Whatever it might be, always remember that little by little, a little becomes a lot. Small steps can lead to big changes. New Years Resolutions aren't dumb. They can and will change your life. Happy New Year 2017, I am rooting for all of you.

"Every pro was once an amateur. Every expert was once a beginner. So dream big and start now"

TOP 10 GINGER HEALTH BENEFITS

ADD MORE GINGER TO YOUR LIFE

1) Natural remedy for nausea and an amazing digestive aid:

(Known to cure chronic indigestion, upset stomachs, stomach pains, stop vomiting, etc)

2) Boosts immune system. Detoxifies the body and cleanses the lymphatic system

3) Contains numerous anti-inflammatory and anti-fungal properties 

4) Improves the absorption and stimulation of essential nutrients in the body

5) Used as a natural holistic treatment for colds, sore throats and flus

6) Improves blood flow and helps maintain normal blood circulation 

7) Fights cancer cells and prevents the growth of cancer cells 

8) The compound found in ginger (gingerol) is a natural pain killer 

9) Provides immediate relief for toothaches and tooth related pain

10) Contains compounds that promote optimal brain health

Tip: 

Add more ginger to your life by incorporating raw ginger root into your morning smoothies or by making immunity shots with ginger root, lemon and cayenne pepper! 

The Evolution of the Acai Bowl

I'm sure you've seen these pretty bowls all over social media lately. Maybe you're new to the trend and are wondering what on earth these beautiful bowls actually consist of. The acai bowl evolved a few years ago and has been a fan favorite ever since. Although regularly deemed as a "healthy" treat,  it obviously depends on the toppings and mixtures each bowl consists of. Nonetheless, they are extremely yummy and very satisfying.

Worldwide, the acai bowl has one common ingredient: the acai berry. Acai is a dark purple berry native to South America, specifically Brazil. Acai berries are very rich in antioxidants. One common antioxidant found in acai is called anthocyanin, which is also found in blueberries. However, acai berries are nearly 10 times richer in antioxidants than blueberries. Acai is noted as an amazing brain food because of its unique fat composition. Acai is high in oleic acid, one of the most well-known types of omega-3-fatty acids. Other benefits to the acai berry include its higher fiber content which promotes digestive health, as well as its anti-aging skin benefits. 

As you can see, the acai berry has a lot of positive health benefits. When making an acai bowl, juice bars usually use freeze dried acai powder and unsweetened acai puree packs. They blend this to get the base of the bowl as pictured above (the dark purple base). 

I am a huge fan of acai bowls. There are now numerous different combinations to choose from at different restaurants/juice bars. You can choose your unique fruit toppings, as well as other toppings such as peanut butter, granola, coconut flakes, cacao nibs, etc. They are fully customizable at most places. Obviously, when you start adding too many goodies the sugar content does increase, as well as the carbohydrate content and caloric content. You do want to be mindful of consuming too many sugars on a regular basis, but if you're in the mood for a sweet treat, an acai bowl is a great choice. 

Each place serves these differently, so make sure to read the ingredients and choices before selecting your bowl. I've become a sucker for the acai bowl and usually have around one/two a week! If you live in a warm place like Florida or California, they are especially refreshing and satisfying. If you're in the South Florida area and want acai bowl recommendations, I've listed a few below:

Acai Bowl Hot Spots in South Florida:
1) Raw Juce - Boca Raton, FL
2) 3 Natives - Jupiter, FL + Boca Raton, FL
3) Good Vibes - Boynton Beach, FL
4) Aerojuice - Deerfield Beach, FL
5) Apura Juicery - Boca Raton, FL

Breakfast Routine

 I have a few different breakfast routines. All of them take under 10 minutes to cook and one is even made overnight. The image above is of my cooked oats routine. This does require cooking, however it can be made in under 10 minutes. Listed below are the ingredients I use and how I spice my oats up a bit. Healthy does not have to be boring. Little spices and toppings can make a simple meal exciting, yummy, and extremely satisfying!   A few benefits of eating oats/oatmeal:  1) Oats are among the healthiest grains on earth with a great nutrient breakdown   2) They're a a great source of important vitamins, minerals, fiber and antioxidants   3) Lowers blood sugar levels and a reduces your risk of heart disease   4) Great source of carbs and fiber, including the powerful fiber beta-glucan  5) Increases feeling of fullness, leaving you satisfied longer
 Ingredients to making Linzi's cooked oats:   1) Boil 1 cup of water   2) Add in 1/2 cup of oats of your choice  (I use quick oats or old fashioned oats when I have more time)   3) Stir for 1-5 minutes, until oats have softened   4) Pour in bowl, add cinnamon and mix well   5) Add toppings of your choice:   6) 1 tbs of chia seeds   7) 2 tbs of natural peanut butter   8) 1/2 chopped banana or 1/2 cup fresh blueberries  9) 1 tbs of flaxseed    10) Drizzle honey all over and enjoy!