brain health

Why You Should Drink More Water

Did you know that the second your brain realizes that you're thirsty and you think "I should have a glass of water," you are already 4-6% dehydrated? Because the human body is so amazing, it can withstand this state  of dehydration acutely but long term dehydration leads to improper brain functioning, organ failure and milder issues include headaches, muscle cramps, weakness and sluggishness. 

How Much Water Is Enough? 
The average adult needs to drink 3L/day. You probably recognize the REI Nalgene bottle in the picture above. 3L is just about 3 of those a day, 

5 Reasons To Drink More Water: 

  1. Flushes Out Toxins
  2. Improves Skin Complexion
  3. Natural Headache Remedy 
  4. Increases Energy & Improve Productivity
  5. Reduces The Risk of Cramps & Sprains 

Fuel Your Brain For A Better Day

We are all guilty of skipping a meal from time to time but hopefully skipping any meal on a regular basis has not become a common practice. Breakfast especially is the one meal you don't want to skip. There are all the excuses in the world for why people don't eat breakfast but here are a handful of reasons why breakfast should be a morning ritual instead of an irregular occurrence: 

1. Breakfast Literally Means Breaking From A Fast

Overnight the body goes into a fasting state and conserves what energy it's been provided throughout the day. When the body is at rest, it doesn't use as much energy as it would if say you were jogging but regardless these energy stores are depleted over 8 hours of sleep. In the morning the body needs to be replenished with macronutrients (carbohydrates, fats and protein) for proper functioning and effectiveness that day.

2. Improve Productivity

Do you often feel a lack of concentration while working/studying? A common reason is because of poor nutrition in the morning. Research studies show that those who eat breakfast improve quality of work, productivity levels, irritableness and concentration.

3. Eat Breakfast, Lose Weight 

A common belief is to skip breakfast in an effort to lose weight but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. According to research, skipping meals and especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to consume more food than usual at the next meal or snack on high-calorie foods to stave off hunger. 

Here are a few recommendations for a quick and healthy breakfast:

Eggs

Omelet/Scramble or if you're really in a hurry hard boil a couple eggs the night before and take them to go.

Oatmeal

Avoid the pre-packaged high sugar oatmeal packs and go with bulk oatmeal (way cheaper!) and add all sorts of goods including walnuts, pecans, almonds, chia seeds, hemp seeds, coconut flakes, berries and honey or maple syrup for a sweetener. 

Smoothies

I can't say enough about the power of a morning smoothie. It's a perfect way to add more greens to the diet while still feeling like you're eating dessert for breakfast. For healthy smoothie ideas, click here. 

Yogurt & Granola Parfait  

This is a very quick and easy way to do breakfast and kids love it. If you have dairy intolerance's, replace it with soy or coconut yogurt.