Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most abundant minerals in our bodies.
Moreover, it’s the fourth most abundant mineral that we have!
So what role does magnesium play?
Do we really need to be consuming magnesium or taking supplements?
Let’s find out…
Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI).
So how much magnesium should we be consuming on a daily basis to keep our body functioning as it should?Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.
There could be consequences from consuming too much magnesium or not enough magnesium:
Now that we know the importance of magnesium, where do we find magnesium?
Good news! There are plenty of magnesium-rich natural food sources.
Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium.
But, clearly the easiest (and yummiest) way of getting in your daily magnesium - is to include plenty of food sources high in this multi-tasking mineral, such as creamy pumpkin seed butters! Get the recipe right here
Have you said “bye bye” to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day?
Do not fear, I have some great tips (and an amazing recipe) for you!
The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
OMG – What aspect of health does sleep not affect???
Knowing this it's easy to see the three main purposes of sleep:
Do you know how much sleep adults need? It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night. For real!
Try not to skimp!
(Don't worry, I have you covered with a bunch of actionable tips below.)
Tips for better sleep
So how many of these tips can you start implementing today?
Click here for a Recipe for a Caffeine-free latte for your afternoon “coffee break”:
There are so many things that can go wrong with the skin: dryness, redness, blemishes, etc.
Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.
How better to do this than with food?
Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) I highly recommend if your goal is healthier-looking skin. As a bonus, I have included a short list of some key foods to consider avoiding.
Let’s dive in.
Skin Food #1 - Water
No doubt hydration is key for healthy-looking skin! Water and other hydrating fluids are great to help your skin stay moist and supple.
And for a bit of an extra anti-inflammatory hydrating boost, try boosting your water with anti-inflammatory green tea (sugar-free if possible).
Skin Food #2 - Fish
Fish contains many nutrients important for skin health - omega-3s, and vitamins A and D to name a few.
Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.
Skin Food #3 - Bell peppers, citrus, and broccoli
Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.
Vitamin C is necessary for your body to make collagen. So foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.
FUN FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.
Skin Food #4 - Bone broth
Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.
Glycine helps speed the healing of the skin and the gut. Win-win.
Skin “Food” #5 - Sleep more & stress less
I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.
Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.
Watch out for these foods
Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.
It's hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.
The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).
The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.
Third in line is dairy. It could be a hormonal response or even an insulin response. We don't quite know why, but many people who cut out dairy report better skin
Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.
Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.
Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.
Click here for an awesome skin-enhancing Omega-3 vitamin C rich recipe!
When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout. But if you’re tired of being tired all the time, you may want to rethink the idea of regularly exercising.
Exercise is one of the most powerful tools we have for increasing our energy levels and you don’t need to do a lot to reap the benefits.
In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!
A physical activity as simple as walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than a cup of coffee or an energy drink ever could.
So how does exercise actually increase energy?
There’s a lot of amazing things going on in your body during a workout session. When you exercise, your body increases its production of serotonin, endorphins and dopamine -- all of which are powerful mood boosters.
Dopamine, in particular, has been found to make us feel more alert and motivated. This is exactly why it pays to take that 20-minute walk during your lunch break instead of scrolling through your social feeds.
In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.
When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day -- and maybe even some to spare!
But, can exercise actually works against you?
While a regular sweat session is typically a great thing for your body, there are some circumstances where a workout can actually affect your energy in a negative way.
Working out at night can make it very difficult to wind down and get a restful sleep. Experts recommend avoiding vigorous exercise up to 3 hours before bedtime.
For those with especially hectic schedules, this can be a challenge since it may be the only time of day they can fit in a workout.
However, consider moving your workout to the morning to increase your energy for the whole day. But if you simply can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep.
Too much of a good thing
Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.
One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.
Not only did participants notice a decrease in performance, they also complained of extreme fatigue and difficulty sleeping.
So how much exercise is enough?
It is recommended by many healthy lifestyle experts to get approximately 150 minutes of moderate-vigorous exercise each week to maintain good health. You’ll know you’re getting the right amount of exercise if you notice your energy levels are increasing.
If, after upleveling your exercise efforts you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be overtraining.
One last point about Exercise & Energy -- the food you eat also plays a huge role in your energy levels! In addition to getting regular exercise, be sure to fuel your body with whole foods throughout the day to keep your energy levels up and maintained.
Check out this recipe for Energizing Power Balls on my "Eating for Wellness" Blog
Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.
Lifestyle factors, i.e. the things you do everyday over the long-term – can add up to increase the number of quality years in your lifespan.
Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.
The Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations.
They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California, where a large number of Seventh Day Adventists reside.
Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.
Do you have to live in an actual Blue Zone to guarantee longevity? Nope! You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are.
Here’s the top 5 life “hacks” of the world’s longest living people:
Eat a Plant-rich Diet
Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.
You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily - they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer.
A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!
Include Healthy Fats
Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, and fish.
Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy.
Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain - bonus!
Stop Eating Before You Feel 100% Full
Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat.
Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.
Drink Red Wine
Enjoying a glass of red wine a day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease.
Of course, moderation is key. Four ounces of wine is considered a glass and drinking more than that is associated with negative health effects.
Move Your Body Throughout the Day
Have you heard the phrase “sitting is the new smoking”? As in, it’s not good for your health to sit for extended periods of time.
Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular routines.
You might try:
The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks.
Mediterranean Bean Salad
1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.
2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.
3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.
Power 9: Reverse Engineering Longevity
Why People in “Blue Zones” Live Longer Than the Rest of the World
13 Habits Linked to a Long Life (Backed by Science)
Whether you call them pimples, blemishes, or zits, ACNE is a common skin condition that can be a source of discomfort, frustration, and embarrassment for those who experience it.
There’s quite a lot of behind-the-scenes action happening in your body that contributes to the development of it.
What Is Acne?Acne can occur at any age, but is often experienced during distinct phases of hormonal shifting, like adolescence, menstruation, pregnancy, and menopause. This is because fluctuating hormone levels can increase the amount of oil produced by the skin.
A bout of acne or even the appearance of a single pimple is the result of a buildup of oil, skin cells, and/or bacteria in the pores of the skin.
Causes of AcneStudies have linked acne to:
The foods you eat don’t usually directly cause breakouts, but can contribute to acne by promoting inflammation, impairing gut health, and spiking blood sugar and insulin levels.
Inflammatory foods include those high in refined carbohydrates, sugar, and unhealthy fats. Examples include:
Refined carbohydrates (many of which are high glycemic index foods), contain little fibre and protein, which helps slow digestion and prevent blood sugar spikes.
Instead, these sugary foods are quickly digested and absorbed into the bloodstream, causing blood sugar to climb and lots of insulin to be released.
Excess insulin can affect other hormones and cause too much oil to be made by the skin, resulting in those dreaded breakouts.
Typical Acne TreatmentsMost people deal with breakouts on the surface, relying on topical cleansers, creams and lotions to treat their blemished skin as fast as possible.
However, relying solely on these types of treatments can result in a cycle of continuous breakouts and can delay complete healing of the skin.
‘Spot treatments’ are just that – they treat the symptom (the acne), but never address the underlying root cause.
Instead of reaching for the harsh topicals and concealer, try healing your skin from the inside out.
Treating Acne HolisticallyIt’s important to consider any foods you may be sensitive to and to try avoid or minimize those. Your immune system can react to certain foods, causing even more of an inflammatory response.
If you suspect your breakouts may be caused by a food sensitivity, consider testing or trying an elimination diet to identify the food trigger. This is best done under the guidance of a nutrition professional or healthcare practitioner.
Common food triggers include sugar, wheat, soy, and dairy (cow’s milk).
To heal skin and prevent future breakouts, focus on foods that contain plenty of fibre, antioxidants, vitamins, minerals, and healthy fats like:
· A variety of fruits and vegetables – the more colourful your diet, the better!
· Nuts and seeds, especially flax & chia for the extra dose of omega-3 fats
· Wild-caught salmon
· Lean, grass fed meats
· Whole grains & seeds, like quinoa, oats, and brown rice
COOL TIP: When a breakout occurs, you can use the same healing foods topically to help soothe, hydrate, and cleanse irritated skin.
The foods that are health-optimizing for your insides can also be soothing and calming for the outside!
Healthline - Foods that cause acne
Healthline - Anti-acne diet
Healthline - Symptoms of acne
Soothing DIY Acne Face Mask
¼ cup papaya, mashed
1 Tbsp oatmeal
1 tsp raw honey
2 - 4 drops tea tree oil (or combo tea tree and lavender)
How to prepare
Stir together ingredients in a small bowl. Apply to clean, dry skin (face, neck, shoulders, back - anywhere you have irritated, acneic skin).
Leave on 15-20 minutes, then rinse off completely, and pat dry. And voilà, happily refreshed skin.
* If you choose to “taste” your mask before slathering it on, do NOT ingest if you have added essential oils!
Sometimes those holiday feasts are just amazing.
And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance.
It is way too easy (and common) to indulge on those days.
But it doesn't always stop there.
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
Here are three tips to avoid overeating at meals.
(Psst, turn these into habits and ditch the willpower!)
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.
But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (...just sayin').
Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.
Tip #2: Try eating “mindfully”
You've heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish.
But don't start there.
(Don't worry, you can have some...just after you've eaten your salad).
Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.
Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”.
And these secret weapons are great to have on your side when you're about to indulge in a large meal.
Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas
If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They're already washed and cut and will help keep your water colder longer.
In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.
The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.
Get off the blood sugar roller coaster One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.
You can balance your blood sugar, and boost your energy naturally by:
You like to move it, move it! When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.
And, it turns out that you don’t even have to commit to a long workout!
A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.
So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.
Up your sleep game It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.
Here are a couple of tips for a more restful sleep:
Drink up! Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
How do you know if you may be dehydrated?
Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.
If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.
Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!
Glycemic Index Foundation - https://www.gisymbol.com/about-glycemic-index/
California State University Long Beach, Public Affairs & Publications - https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm
National Sleep Foundation - https://sleepfoundation.org/press-release/what-good-quality-sleep
Time.com Health Land - http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple-explanation/
Energizing Vanilla Matcha Smoothie
1 cup of unsweetened almond milk (or other non-dairy milk)
1 scoop of vanilla protein powder (your choice, no added sugar)
1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)
½ frozen banana
Ice cubes (optional)
1 large handful of spinach or kale (optional, but recommended)
How to prepare
Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!
A little self-criticism is a normal shared human mental pattern, and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative nelly” voice in our head.
However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.
Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.
If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.
What are limiting beliefs?Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.
Your negative nelly narrative usually goes something like this:
I won’t ever be [this]…
I can’t do [that]...
I don’t have [this]...
I don’t deserve to be/have [this]...
And, one really common one that comes up for many people...
I am not good enough.
Let’s change up the narrative you may have been having with yourself for a very long time!
Overcoming negative self-talk and releasing limiting beliefsYour limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.
The good news is that it’s totally possible to permanently change a long-held belief -- even the ones that are lifelong.
You only perceive what you believe, so your beliefs shape the very world you live in.
But, when your limiting beliefs come into question, your whole world can experience a shift for the better.
Here are a few ideas to help you silence your inner critic for good!
When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counselor or therapist.
In addition to that, there are several things you can do on your own, in your own time and space...
→ The first step to releasing limiting beliefs is to shift your thinking into AWARENESS
Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.
However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.
→ Possible thinking, not just positive thinking
Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.
When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.
With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!
Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!
→ If you wouldn’t say it to your friend, don’t say it to yourself
Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.
Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?
→ Adopting empowering beliefs such as:
“It is not my job to please everyone else.”
“Just be me. There will never be anyone else like me.”
To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:
Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.
→ Take some time and space that’s all yours
Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.
Just remember - you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.
There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.
Health.com: 9 Ways to Silence Your Inner Critic
Thrive Global: What are Limiting Beliefs and What Causes Them?
IQ Matrix: The Complete Guide on How to Overcome Your Limiting Beliefs
Positively Paleo Pie (comfort food without the guilt!)
Preheat oven to 350°F
Savory bottom layer:
1.25 lbs ground meat (free range preferable)
½ medium onion, chopped
4 large garlic cloves, minced
1 medium carrot, shredded
1 medium zucchini, shredded (not peeled)
1 Tb extra virgin olive oil
1 - 1½ tsp Himalayan pink salt or Celtic grey sea salt
1 tsp chilii powder
½ tsp cumin
Mashed cauliflower topping:
2 small (or 1 large) cauliflower heads
5-6 large roasted garlic cloves*
½ - 1 tsp salt
Optional top layer:
½ cup shredded or crumbled organic, whole milk cheese (your choice!)
How to prepare bottom layer:
How to prepare cauliflower:
Assemble the pie:
*Roasted garlic cloves - done ahead of time.
Using a sharp knife, cut ¼ inch from the top of of a whole garlic bulb to expose the individual cloves. Place bulb (unpeeled) on top of a square of aluminum foil. Drizzle a bit of olive oil over the top of the bulb, just to moisten. Wrap the bulb with foil and bake in a preheated 400°F oven for 25 to 30 minutes, or until the cloves feel soft when pressed. Once cooled, the whole cloves should push out easily when pressed from the bottom.
Extra roasted garlic can be used on its own as a spread on bread, crackers, sandwiches, crispbread or veggies.
(and yes, roasting the garlic really does make a difference in the flavor - magic!)
Water is essential for life. You can only survive a few days without it. And being hydrated is essential for health. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and function in your body.
Water is a huge part of your blood; it cushions your joints and aids digestion. It helps stabilize your blood pressure and heart beat. It helps to regulate your body temperature and helps maintain electrolyte (mineral) balance. And that's just a few of its roles.
Dehydration can impair mood and concentration, and contribute to headaches and dizziness. It can reduce your physical endurance, and increase the risk for kidney stones and constipation. Extreme dehydration can cause heat stroke.
So, water is critical for life and health.
But, just as way too little water is life-threatening, so is way too much. As with most things in health and wellness, there is a healthy balance be reached.
But, there are conflicting opinions as to how much water to drink. Is there a magic number for everyone? What counts toward water intake?
Let’s dive right in.
How much water do I need?
Once upon a time, there was a magic number called "8x8." This was the recommendation to drink eight-8 oz glasses of water every day; that's about 2 liters of water.
Over time, we've realized that imposing this external "one size fits all" rule may not be the best approach. Now, many health professionals recommend drinking according to thirst. You don’t need to go overboard forcing down glasses of water when you’re not thirsty. Just pay attention to your thirst mechanism. We have complex hormonal and neurological processes that are constantly monitoring how hydrated we are. And for healthy adults, this system is very reliable. A good "rule of thumb" is to drink half your body weight in ounces of water. Therefore, if you weight 160 pounds, you should drink 80 ounces of water. And to make keeping track even easier, if you have a 20 ounce water bottle, you know you need to drink 4 of those!
Besides thirst, pay attention to how dark and concentrated your urine is. The darker your urine, the more effort your body is making to hold on to the water it has. Urine is still getting rid of the waste, but in a smaller volume of water, so it looks darker.
There are a few other things to consider when evaluating your hydration status. If you’re sweating a lot, or are in a hot/humid climate drink more. Breastfeeding moms, elderly people, and people at risk of kidney stones need to drink more water too. So do people who experience vomiting and/or diarrhea, as both can quickly dehydrate our bodies.
No matter what, pay attention to your body’s subtle cues for water.
What counts toward my water intake?
Water is usually the best choice. If you're not drinking pure water, consider the effects that the other ingredients have on your body. Drinks containing sugar, alcohol, and caffeine will have effects besides hydration. Sugar can mess with your blood sugar balance. Alcohol can make you feel "buzzed." And caffeine can keep you awake. Let's talk a bit more about caffeine for a second.
Caffeine is the infamous "dehydrator," right? Well, not so much. If you take high dose caffeine pills, then sure, they cause fluid loss. But the idea that coffee and tea don't count toward your water intake is an old myth. While caffeine may make you have to go to the bathroom more, that effect isn't strong enough to negate the hydrating effects of its water. Plus, if you're tolerant to it (i.e., regularly drink it) then the effect is even smaller. So, you don’t need to counteract your daily cup(s) of coffee and/or tea.
Also, many foods contain significant amounts of water. Especially fruits and vegetables like cabbage, cantaloupe, watermelon, strawberries, celery, spinach, lettuce, apples, pears, oranges, grapes, carrots, and pineapple. These foods are over 80% water, so they are good sources of hydration.
Everyone is different. Children, pregnant women, elderly people need more. Episodes of vomiting or diarrhea will also increase your short-term need for more water. The most important thing is to pay attention to your thirst. Other signs you need more water are dark urine, sweating, constipation, and kidney stones.
Water is your best source of fluids. But other liquids, including caffeinated ones, help too. Just consider the effects the other ingredients have on your health as well. And many fruits and vegetables are over 80% water so don't forget about them.
Let me know in the comments: What’s your favorite way to hydrate?
Recipe (Hydration): Tasty hydrating teas
You may not love the taste (or lack thereof) of plain water. One thing you can do is add some sliced or frozen fruit to your water. Since we learned that you could hydrate just as well with other water-containing beverages, here are some of my favorite herbal teas you can drink hot or cold.
Hot tea - Place tea bags in a pot (1 per cup) and add boiling water. Steep for 5 minutes and add a touch of honey and slice of lemon, if desired. Serve.
Iced tea - Place tea bags in a pot (2 per cup) and add boiling water. Steep for 5 minutes and add a touch of honey, if desired. Chill. Add ice to a glass and fill with cold tea.
Tip: Freeze berries in your ice cubes to make your iced tea more beautiful and nutritious.
Serve & enjoy!