Category Archives: hydration

Healthy Energy Drinks

It’s an all too true reality of life, noon comes and goes and takes with it your productivity and attention span. That’s when we reach for those liquid cures in hopes of actually getting some work done before the sun goes down. Be it your fifth cup of coffee, a fizzy sugary soda pop or the magic energy potion in the shiny metal can.

So I got to thinking, is there a way to get passed that afternoon sleepy slump without the sugar/caffeine? Well try these substitutes and see for yourself.

The Fire and Rain – 3-4 8oz glasses throughout the day

  • filtered water
  • 1 slice lemon
  • 1 pinch cayenne pepper

Sleep is the best thing you can do for you body in terms of keeping it functioning at optimum levels. But, let’s face it between work, family and friends and keeping up with hobbies, getting 7-8 hours every night is next to impossible. Staying hydrated is the next best thing and this drink will help you in this endeavor. It’s just water with a squeezed lemon slice and a pinch of cayenne pepper. The lemon adds flavor and is alkaline, which helps your body maintain a healthy pH level. The cayenne pepper helps raise energy levels naturally and provides protection for your heart by helping to maintain proper cardiovascular movement throughout the body.

The Elixir Vitae – as needed, during the day, not before bed

  • hot water
  • 1 1/2 – 2 tsp honey (to taste)
  • 1 inch of fresh ginger root
  • 1/4 tsp ground cardamom
  • 1/4 tsp tumeric

Cut off two thin slices of ginger and place in your cup or mug. Use a garlic press to juice the remaining ginger into your mug. Add spices, fill your mug with hot water and stir.

This delicious drink is the closest thing to a non-caffeine/refined sugar pick me up. Ginger speeds up metabolism and increases circulation. It also aids in the digestive process which can help stave off the post lunch coma that contributes to the afternoon slump. Turmeric, a cousin of ginger, also helps speed things up in the body, including energy levels. And Cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Honey is mother nature’s equivalent of an energy shot and is one of the best kinds of sugars for your body.

The Preemptive Measure  – 1 glass in the morning

  • 1 ripe banana
  • 1/4 cup raw almonds or 2 tbsp almond butter
  • 1 scoop of high quality whey protein powder (low sugar content)
  • 2 washed kale leaves
  • 1/2 cup plain yogurt
  • 1 tbsp ground flax seeds
  • 1 cup milk of choice

A deficit of protein in your die is often the reason for fatigue. A morning protein shake is a really easy and delicious way to make sure that you’re starting the day off well fueled. Pair this with a piece of whole grain toast and you have everything you need to give you a solid energy foundation for the day.

12 Weeks of Wellness: Hydrate

On Workout Wednesday I usually produce or re-produce a printable workout. But this week, and for the next eleven weeks I’d like to also focus on wellness: Wellness Wednesday. Because that’s more important than fitness. So to be come simply well I believe the first step is hydration. Water is a source of life for every species on this planet. Without this miracle molecule none of this beautiful blue planet would exist as it is (there would probably be robot llamas and volcanic acid would be the life juice, in fact according to the theory of infinite universes this probably exists).

Anyway, did you know that water makes up over half of your body weight? Your body uses water in many ways. Water cushions and lubricates joints; nourishes and protects the brain, spinal cord and other tissues; helps regulate the body’s temperature; and helps remove waste through perspiration, bowel movements and urination. 

There can be serious problems if you over-hydrate, which is called hyponatremia, or under-hydrate, which leads to dehydration. So check you pee: clear = drink less, dark = drink more.

Additionally, it is not completely true that water is your only source for hydration. Tea, coffee, fruit and vegetable juices, and even sports drinks and sodas can contribute to your daily water needs. However, these substances also add calories and sugars to your systems, which is an added consideration.

Tips for staying hydrated

  • Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
  • If plain water doesn’t interest you, try adding fruit such as lemon, lime, watermelon, orange or cucumber to your drink.
  • If you’re going to be exercising, make sure you drink water before, during and after your workout.
  • Start and end your day with a glass of water.
  • When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
  • Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.

This week hydrate: sip smart and drink more water! 

Click the week for more information on each of these topics that are important to your wellness.