Hydration - Quick Tips

Did you know that on average, Americans drink a little more than four glasses a day!! By not hydrating yourself adequately you can affect your workout, your weight — even your brainpower. Here are just a few quick tips to help you hydrate!

1. Make drinking water a daily habit

2. Feeling thirsty or experiencing dry mouth, flushed skin, fatigue, or head-ache can all be signs of dehydration. Hydrate the body with some water before reaching for panadol

3. Plain water too boring, try adding fresh lemon or lime juice or a handful of berries.

4. To increase your fluid intake, enjoy a few pieces of fruit a day, as well as some
homemade vegetable soup. For example 1 cup cooked sliced zucchini  contains 6 oz of water!!

5. If you find you get to the end of day without finishing your water bottle set a timer as a reminder to drink a glass of water every hour or so!

And remember you don't need to guzzle a gallon of H2O during your exercise session, simply drink to satisfy your thirst and you'll take in what you need.

Let's Reset

Do you feel like your body’s natural systems are a little off balance? Whether it’s from stress, too much caffeine, or diet irregularities. The good news is, there are simple changes you can make to reset your body and get it back to 100% so you can feel amazing.

Regardless of how healthy you eat and how much exercise you get in, there are ways we need to reset mentally and emotionally to help optimize our health. It can be really frustrating if you feel sluggish and tired even if you’re following a healthy lifestyle, so here are some helpful tips to help you reset your body!
 

Tip 1: Drink enough water!

Yes I know this is an obvious tip but dehydration can sneak up on you in the most inconspicuous ways! Even when we don’t sweat as much like in the summer, our bodies still need water. Aim to drink 3 Litres of water a day. Try starting your day with hot water and lemon, this will help fire up your digestion and detoxification process.

Tip 2: Increase your intake of
anti-inflammatory foods!

Eat more natural, unrefined foods that won’t inflame your gut. They also support everything from a balanced micro-biome and strong bones to helping fight cancer.  Anti-inflammatory foods include tomatoes, green leafy vegetables (kale, spinach etc.), nuts (almonds and walnuts), fatty fish (salmon, mackerel, tuna..) and fruit (strawberries, blueberries..).
 

Tip 3: Limit your coffee intake

Too much coffee can lead to the jitters, poor sleep, and a roller coaster in your energy. Yes, coffee has some great health benefits too, but just like anything when consumed too much it may cause an increase in stress hormones and poor sleep. If you need a pick me up in the afternoon, try a cup of herbal tea, or even a brisk walk outside.

Tip 4: De-Stress

Do something that de-stresses you every day like going for a walk, taking a yoga class, setting aside time to meditate, listen to music, cook, call or catch up with your loved ones etc. Resetting isn’t just about the physical, it’s mental/emotional and so important we take time to prioritise what makes us joyful and happy at the end of the day!
 

 

 

Anti-Inflammatory Turmeric White Fish (Serves 2)

INGREDIENTS
1 tbsp grated fresh or dried ginger
1 tbsp fresh or dried turmeric, grated
1 clove garlic, minced
1 tbsp tamari soy sauce
3 tbsp extra virgin olive oil
Pinch of ground black pepper
2 x 200g white fish fillets
1 lime
1 bunch coriander – leaves and stalk
1/4 cup coconut water or water

METHOD
1. Combine ginger, turmeric, garlic, tamari, lime juice and olive oil into a bowl.
2. Fold in the finely chopped coriander root.
3. Spoon paste over the fish fillet and massage well on both sides.
4. Heat a pan over a medium heat and add the fish fillet.
5. Pour in 1/4 cup of water or coconut water then place on the lid and reduce the heat.
6. Braise on a low to medium heat for eight minutes
7. Serve with your choice of salad or vegetables & Enjoy!

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!

Why aren't I losing weight?

Have you been trying to lose weight and only seeing minimal maybe even no changes? There are a few simple things that you maybe doing wrong! All it takes is a few simple adjustments to your diet, exercise regime and you will be seeing results again!

Skipping Breakfast

It may seem like a great idea to save calories but skipping breakfast almost guarantees that it will leave you consuming unnecessary amounts of calories later in the day to make up for it which can actually have an negative effect on your metabolism. Breakfast doesn’t need to be complex, it can be as simple as making a quick protein smoothie with banana and berries or scrambled eggs! All you need is a simple healthy calorie hit to jump-start your metabolism.
 

You are slogging out hours on the treadmill!

Increased muscle = increased fat burning! Swap the hour you spend pounding the pavement with a 30 minute weight training session. Not only does lifting weights prevent injury by strengthening the joints but it also builds lean muscle which leads to an increase metabolic rate meaning you will keep burning calories long after you have left the gym!
 

Not eating carbs!

Eliminating carbs can actually do the opposite! It can put your body into a state of ketosis which I think is not so good for women. Plus if you are a performance athlete you will find that your energy levels are lower and you can’t get through your training sessions well! Your body DOES need carbohydrates in order to fuel it throughout the day and to help metabolise fat. When talking about carbs, the type of carbs are very important. Starchy carbs such as pasta and potatoes will lead to weight gain but choosing healthier carbohydrates that are unrefined and unprocessed such as brown rice or quinoa or root veggies are a much healthier option!
Key point: Eat them in moderation and eat them around your workouts!
 

No drinking enough water!

A glass a day won’t suffice but ensuring your drink 2 -3 litres per day, according to recent studies, can aid with weight loss. Filling up on water before a meal can help ensure you don’t over eat therefore helping with portion control! Also eating foods that contain a lot of water such as fruits and veggies, will help fill you up faster! And what does that mean? You eat less! If you struggle with your daily water intake, I suggest adding a few slices of lemon or some fresh berries to add a little “zing” to your water!  
 

You don’t leave yourself time to have fun!

I know what you may be thinking, what does fun have to do with why you aren’t losing weight! Well stress is shown to cause weight gain as it triggers the body to eat more of especially the foods high in sugar and fat! Make sure you allow yourself at least 15 minutes everyday to relax and unwind.  Meditation is a really great stress relief since it calms your nervous system. If you have more time take the opportunity to catch up with friends, go on a hike, a yoga class or a relaxing walk in nature.