Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible.Which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to eat smart–it’s not just what you eat, but how you eat. Your food choices can reduce the risk  of illnesses, such as heart disease, diabetes, and cancer. Habits of healthy eating can boost your energy, sharpen your memory, and stabilize your mood.

Healthy eating tip #1: Set yourself up for success. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps, rather than a big drastic change. If you approach change gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned about counting calories, or measuring portions, think of your diet in terms of color, variety and freshness. Focus on finding foods that you love and easy recipes that incorporate fresh ingredients.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or just giving up on your new eating plan. Make small steps, like adding a salad full of different color vegetables to your diet once a day, or switching from butter to olive oil when cooking.
• Every change you make to improve your diet matters. You don’t have to be perfect, and completely eliminate the foods you enjoy. The long term goal is to feel good, have more energy and reduce the risk of disease. Every healthy food choice counts!
• Think of water and exercise as food groups in your diet. Water helps to flush our systems of waste products and toxins, yet many of us go through our day dehydrated–causing tiredness, low energy, and headaches. It is common to mistake thirst for hunger, so stay well hydrated.  Find an activity that you like to do and add it to your day. The benefits of lifelong exercise are abundant, and regular exercise may even motivate you to make healthy food choices.

Next time, more healthy eating tips. There are several more tips for planning a healthy diet and sticking to it. What changes are thinking of implementing?

The Healthy Wonders Of Water!

Stay Slimmer With Water.  Trying to lose weight? Water revs up your metabolism and helps you feel full. The next time you are thirsty, replace a calorie laden beverage with water. Also, try drinking a glass of water before meals to help you feel full.  Drinking ice water amps up your matabolism making your body work to warm up the water burning extra calories in the process, bonus!

Water Boosts Energy. If you are feeling drained and depleted, get a “pick me up” with water. Dehydration makes you feel fatigued. Water helps the blood transport oxygen and other essential nutrients to your cells. When you are getting enough water, your heart doesn’t have to work as hard to pump blood throughout your body.

Lower Stress With Water.  85%  of your brain tissue is water. If you are dehydrated, both your body and your mind will be stressed. If you are feeling thirsty , you’re already a little dehydrated. To keep stress levels down, keep a bottle of water available to sip on.

Nourish Your Skin. Fine lines and wrinkles are deeper when dehydrated. Water is natures own beauty cream. Drinking water hydrates skin cells and plumps them up, making your face look younger. It flushes out impurities and improves circulation and blood flow, leaving your face clean, clear, and glowing!

Build Muscle Tone With Water. Drinking water helps prevent muscle cramps and lubricate joints in the body. When you are well hydrated you can exercise longer with out “hitting the wall.”

Water Reduces Kidney Stones.  The rate of painful kidney stones is rising because people–including children–aren’t drinking enough water. Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones. Kidney stones can’t  form in diluted urine, so reduce your risk by drinking plenty of water.

Are You Drinking Enough Water?   Generally, a nutritionist recommends we follow “8 x8 rule.” Drink  eight 8 ounce glasses of water a day. Drinking water  instead of other beverages, is a bonus for your teeth too!

It’s that time of year again. We’ve pulled out the sunglasses and sunscreen and traded in our hot tea or coffee for the iced version. This is a good time to review some of the symptoms of dehydration and low electrolytes, especially for those who participate in sports activities. For those of us who may not be used to exercising in the heat, you should know that we tend to lose twice as much sodium through sweat than fit individuals.

Watch for these symptoms:

• Tired
• Bloated
• Nauseated
• Headaches

If you are experiencing any of these symptoms it may mean you have low levels of sodium in your body. Some people may experience swollen hands and feet, confusion, disorientation, decline in coordination and wheezy breathing as well. If sodium levels drop  extremely low it can be dangerous. If you feel chronically fatigued or have headaches, you may be chronically dehydrated, ( now is the time to make a conscious effort to drink plenty of fluids) which is more likely to happen during summertime hot spells. Dehydration stresses your body. When you are dehydrated, your body temperatures rises, your heart rate increases, and your brain has trouble concentrating.

Stay hydrated to avoid heat illness—- Warning signs include:

• Muscle cramps
• Nausea, vomiting
• Headaches, dizziness, confusion, disorientation
• Weakness
• Inability to concentrate
• Irrational behavior

Staying hydrated is important!. Drink plenty of fluids and remember, water is always best. If you experience any of these symptoms be sure to contact your doctor. What tips do you have?   How do you stay hydrated when it’s hot?