Wednesday, June 21, 2023

Hey, it's me! Your water bottle!

Hi Friend - It’s me! Your water bottle! It’s been pretty hot lately, do you agree?

Well, I am here to give you some more information and pro-tips on why it’s important to

drink that amazing stuff you pour -- or should pour ;p -- into this bottle each and every day! 

I’ll also throw some tips at you to increase your water intake, sound good?

First, let’s chat -- do you get enough water? 

What is enough water? While various sources will tell you various amounts -

An article by Mayo Clinic suggests that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men

  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food.

About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

What about the advice to drink 8 glasses a day?

You've probably heard the advice, "Drink eight 8-ounce glasses of water a day."

That's easy to remember, and it's a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty.

For some people, fewer than eight glasses a day might be enough. But other people might need more.

There are countless reasons water is important to your daily bodily functions! COUNTLESS. 

It lubricates the joints

It forms saliva and mucus

It delivers oxygen throughout the body

It boosts skin health and beauty

It cushions the brain, spinal cord, and other sensitive tissues

It regulates body temperature

The digestive system depends on it

It helps prevent constipation

It helps fight off illness

It flushes body waste

It helps maintain blood pressure

The airways need it

It makes minerals and nutrients accessible

It prevents kidney damage

It boosts performance during exercise and daily energy

It aids in cognitive function

It aids in Weight loss

It reduces the chance of a hangover, important one here ;p right?

I know there are many more reasons and more

processes water is involved in - but hey -

I’m thinking there are plenty of reasons above!

Let’s talk Electrolyte balance, this is another incredibly important piece of hydration and water intake!

Electrolytes are minerals in your body that have an electric charge.

They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help:

  • Balance the amount of water in your body

  • Balance your body's acid/base (pH) level

  • Move nutrients into your cells

  • Move wastes out of your cells

  • Make sure that your nerves, muscles, the heart, and the brain work the way they should

Sodium, calcium, potassium, chloride, phosphate, and magnesium are all electrolytes.

You get them from the foods you eat and the fluids you drink.

The levels of electrolytes in your body can become too low or too high.

This can happen when the amount of water in your body changes. If something upsets this balance, you may have too little water (dehydration) or too much water (overhydration).

Some medicines, vomiting, diarrhea, sweating, and liver or kidney problems can all upset your water balance.

Check out this site for more on electrolytes:

Lastly, here are some tips for increasing your water intake:

  • Carry a water bottle with you wherever you go.

  • This way you can drink whenever the need strikes.

  • Keep track of your intake. Aim to take in optimum amounts every day, a minimum of half your body weight in ounces is also a good guide.

  • Use an app to track your cups. Daily Water Free or Daily Water are two you can try.

  • Pace yourself to approach half of your recommended consumption by midday/lunchtime/noon.

  • You can always finish about an hour before you plan to sleep.

  • Drink a glass after every bathroom break.

  • Sip before every meal.

  • Or take it a step further and get a high-tech water bottle.

  • Get some cool reusable straws. The straw is your friend!

  • Drink a glass of water every time you're waiting for the coffee to brew.

Well, I think I’ve given you some really great information on why it is so important to incorporate water regularly as well as staying hydrated during these hot days.

Wouldn’t you say?

How are you going to start incorporating more water if

you need to? Hopefully, it starts by filling me more

often with that agua purificada! 

Yours in hydration,

XoXo WaterBottle

Wednesday, June 7, 2023

Why should we limit added sugar?


Let's talk added sugars! 

Why should we limit added sugars?

Added sugars refer to sugars and syrups that are added to foods and beverages during processing or preparation. These are not naturally present in the food or beverage but are included to enhance sweetness, flavor, or texture. Added sugars can be found in a wide range of products, including:

Sodas and sweetened beverages: Soft drinks, fruit juices with added sugars, energy drinks, sweetened teas, and flavored waters often contain high amounts of added sugars.


Baked goods: Cakes, cookies, pastries, muffins, and other sweet treats typically contain added sugars to enhance their taste.


Candies and sweets: Confectioneries like chocolates, candies, gummy bears, caramels, and other sugary snacks are typically high in added sugars.


Dairy products: Flavored yogurts, sweetened milk, ice cream, and other dairy products may contain added sugars for flavor enhancement.


Cereals and granola bars: Many breakfast cereals, granola bars, and cereal-based snacks can contain significant amounts of added sugars.


Condiments and sauces: Ketchup, barbecue sauce, salad dressings, and some marinades may contain added sugars to balance flavors. 


Packaged and processed foods: Numerous processed foods, including canned fruits, fruit cups, instant soups, sauces, and pre-packaged meals, can contain added sugars.

It's essential to read food labels to identify added sugars in products. Added sugars can appear under various names, such as sucrose, high fructose corn syrup, dextrose, maltose, cane sugar, honey, molasses, and many others. The ingredients list on the food package will help identify if a product contains added sugars.

While it's wise to limit the consumption of foods and beverages with added sugars, it's important to note that natural sugars present in whole foods like fruits and vegetables are part of a healthy diet and provide essential nutrients and fiber.

Added sugar and natural sugar is not the same! 

Limiting added sugar in our diet is important for several reasons:

Weight management: Added sugars contribute a significant amount of calories to our diet without providing essential nutrients. Excessive consumption of added sugars can lead to weight gain and increase the risk of obesity.


Risk of chronic diseases: High sugar intake has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. Consuming excessive amounts of added sugar can negatively impact insulin sensitivity, blood sugar control, and contribute to the development of these conditions.


Dental health: Sugar is a major contributor to tooth decay. Bacteria in the mouth feed on sugars, producing acids that erode tooth enamel and lead to cavities. By reducing added sugar intake, we can protect our teeth and maintain good oral health.


Nutrient deficiencies: Foods high in added sugars often lack essential nutrients. When we consume excessive amounts of sugary foods and beverages, it can cause us to skip eating the more nutritious options, leading to nutrient deficiencies and an imbalanced diet.


Energy crashes and poor satiety: Consuming foods and beverages high in added sugars can cause rapid spikes in blood sugar levels, followed by a crash. This can lead to feelings of fatigue, lack of energy, and increased hunger, which may result in overeating and weight gain.


Overall dietary quality: A diet high in added sugars often means a diet low in nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins. By reducing added sugar intake, we can make room for healthier food choices and improve the overall quality of our diet.


The recommended intake of added sugars varies depending on the source and health organization. However, several prominent organizations provide guidelines on the maximum amount of added sugar that should be consumed daily. Here are some general recommendations:


World Health Organization (WHO): The WHO recommends that adults and children reduce their intake of added sugars to less than 10% of their total energy intake. They also suggest that a further reduction to below 5% (approximately 25 grams or 6 teaspoons) would provide additional health benefits.

American Heart Association (AHA): The AHA advises that women limit their daily added sugar intake to no more than 6 teaspoons (25 grams) and men to no more than 9 teaspoons (38 grams).

Dietary Guidelines for Americans: The Dietary Guidelines for Americans 2020-2025 states that added sugars should account for less than 10% of total daily calories. This recommendation is aimed at individuals aged 2 years and older.

Remember that individual needs may vary based on factors such as age, sex, activity level, and overall health. It's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice on your dietary needs and sugar intake.

Do you look at your added sugar daily? If not, you should! 
Let's level up your nutrition! 
-Coach Rach 

Thursday, June 1, 2023

5 High Protein - EASY - Breakfast choices

If you listened to my quick chat (link here if you missed it!) about protein, you heard me say protein is QUEEN!

How can you increase your protein and get more each day? Adding things like Greek yogurt, cottage cheese, meats, eggs, fish, and beans can really up your protein intake. Aim for 25 grams of protein each meal! Especially breakfast! Here are 5 easy breakfast options to boost your protein!

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