Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

One word...Bloating

Bloating has become so common these days, we could probably refer to it as an ‘epidemic’! The combination of poor diets and high level of stress there is no wonder that people are suffering from bloating! Whether it be the uncomfortable feeling, the appearance or maybe the gas that comes along with it, a bloated stomach can seriously impact on your life.
 

Foods to Eat

Probiotics: “Good Bacteria”. This includes foods such as Kimchi, Sauerkraut, yogurt, kefir and kombucha! These foods help to kill the bad bacteria that trigger digestive issues!

Raw Dairy: As opposed to conventional diary, aged/raw cheese, kefir and yogurt help to limit negative reactions.

Water Rich Fruits & Vegetables: Leafy greens, cucumbers, celery, fennel, artichoke, melon, berries, steam veggies and cultured/fermented vegetables.

Herbs, Spices & Teas: Such as ginger, dandelion, aloe vera, fennel, parsley, oregano and rosemary, herbal teas, essential oils, bone broth and green tea all naturally soothe digestion.
 

Foods to Avoid

Sugar & Sweetened Snacks: Sugar easily ferments in the gut therefore can contribute to inflammation.

Conventional Dairy: Flavored yogurts and other dairy with added sugar and artificial ingredients remove important enzymes that protect your gut.

Refined Grains: Gluten, corn and other grains can prove to be difficult for many people to digest.

Sulfur & FODMAP Carbs: Veggies like broccoli, cabbage, cauliflower, onion and garlic are very nutritious with several anti-cancer properties but can produce relatively high volumes of gas thanks to a type of carb (raffinose) which can remain partly undigested in the intestine.
 

If you do find you are still suffering from bloating, here are some simple tips to follow!

Talk to your doctor: Your Doctor will be able to run tests to help determine the cause of your bloating!

Get some Exercise: Being active definitely helps with your digestive system to function to its optimal capacity. Try doing something active for at least 30 minutes per day!

Increase your water intake: To ensure that the fiber entering your body can perform its job correctly, you want to be drinking 2 - 3 litres of water per day! Staying hydrated is essential for beating the bloat!

Reduce Stress: Stress and anxiety can create a huge impact on your digestion! When you are anxious or sad it causes your brain to divert attention away from proper digestion in an effort to conserve energy and high amounts of stress can increase your cortisol levels therefore causing you to become overly hungry, constipated and store unnecessary fluids.

I hope that all the information and tips above provide you with understanding of bloating and how to beat it! If you want some more insight, please email me at sophia@sophiafit.com and we can discuss further!

Lets talk about FIBER..

As people are becoming more and more fixated on finding the perfect diet to help with lose fat or gain muscle people are overlooking the hire component of fat lose, FIBER!

Fiber, often referred to as roughage or bulk, is a component indigestible part of the plant based foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.

There are three different types of fibre which all have different functions and health benefits.

 Soluble fiber helps to slow the emptying process in our stomachs, which helps us feel fuller for longer! Foods rich in this type of fiber include oatmeal, nuts, beans, apples, and blueberries

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Insoluble fiber absorbs water to help soften the contents of our bowels and supports regular bowel movements. This is found in the seeds and skins of fruit (so always eat your peels) as well as whole-wheat bread and brown rice.

 Resistant starch is not digested in the small intestine and instead proceeds to the largeintestine where it assists the production of good bacteria and improves bowel health! Foods rich in this type include bananas, potatoes and cashews.

 Fiber is hugely important for gut health and the absorption of nutrients, therefore aiding digestion as it bulks up food in the digestive tract which makes your feel fuller for longer!

The minimum fibre intake should be no less that 20g for females and 25g for males but no more the 40g for females and 50-60g for males. But with most things too much of anything can be bad for you! If you fibre intake is too high is can reflect badly on you gut health and nutrient absorption. You need to focus on finding that SWEET SPOT!

Here are my TOP TIPS FIBRE TIPS!

1.     Eat Breakfast. Breakfast is a great place to start adding fibre.

2.     Add seeds. All kinds of seeds are high in fibre so aim to add 2 tablespoons of seeds into your diet each day!

3.     Eat more beans!! Lentils and beans are very high in fibre, especially soluble fibre. Try to have beans at least 3 or 4 times a week.

4.     Add Vegetables. As a good rule of thumb, salad or vegetables should make up 1/3 of your lunch and 1/3 of your dinner. Short on time? Frozen veggies are just as good!

5.     Eat Fruit. A piece of fruits will give you over 2g of fiber!! So aim to have 2-3 pieces of fruit everyday! Try slicing banana for brekky, adding apple to your salad and enjoying an orange a snack.

6.     Snack on nuts and dried fruit. Snacks like mixed nuts and raisins are high in fiber and make a great alternative to crisp and sugary snacks! All you need is a handful to help boost your intake

7.     Drink water.

** Remember it is normal to feel some bloating and to pass a little more wind when you first start to add in more fibre. This will settle down in a week or two.