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  • 5 Tips for a Healthy Summer Eating

    Summer can bring some challenges to our ‘Healthy Eating Habits’. There are so many activities and changes to our otherwise routine schedule, that those little things we routinely do can go by the wayside. Knowing this, if we just keep a few things up front and consistent, we can have a fun filled and healthy summer eating.

    5 Tips for a Healthy Summer Eating

    • Stay Hydrated If you are feeling thirsty then you are already dehydrated! If you are feeling “hungry” you could be getting dehydrated. First drink 8 oz. of water and wait a few minutes. If you are still hungry then go ahead and eat something.  12 Reasons You’ll Want to Drink More Water 

    Tired of drinking plain old water? Click HERE for some tips.

    • Eat BEFORE you leave home, unless you are going to a cookout 😊 This way you have control over what you are eating. You’ll also have more control over those items that look so tempting when you aren’t even hungry AND you will save money!
    • Be Prepared with some emergency snack. Preferably ones that can stand the heat like nuts, jerky or protein bars without the melty toppings. I like to bring a little cooler with me where ever I go. I put a frozen freezer pack to keep everything cool like veggies, fruit or even a protein shake meal that I froze the night before.
    • Stay Active. Relaxing is great (and important) but too much inactivity increases the likelihood of drinking and munching more than you should. Even healthy snacks add calories, moderation is key. Summer Activities to Burn 100 Calories 
    • Trade Out Empty High Carbs. Swap the hamburger or hot dog bun for a lettuce leaf, the chips for roasted chickpeas, crunchy veggies or popcorn.
    • Be Consistent with Your Protein & Fiber. Making sure you get both protein and fiber in every meal and snack will do wonders for your body and energy level.

    Learn more about Plant Protein

    Learn more about Fiber

    What do you do to help yourself stay with Healthy Summer Eating?

    June 17, 2017 • Essential Oils, Healthy Hints • Views: 263

  • Healthy Flavored Water

    I don’t know about you but I actually like the taste of water. And like everyone else I too like some variety. Since it is a vital nutrient that I need to consume a lot of, I am always looking for a healthy way to do things, after all  I only have this one body. Why am I so obsessed with water? Check out my post on 12 Reasons to Drink Water.

     

    Here Are Some Healthy Ways to Make Flavored Water

    • Essential oil with orange peelEssential Oils (Not all essential oils are quality controlled and safe for consumption. This is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils)- Lemon, Lime, Wild Orange, Bergamot, Grapefruit, Peppermint, the Slim & Sassy, the Metabolic Blend are a few of my favorites. I just add about 3 – 4 drops to my 12 ounces and voila healthy and tasty water.
    • Stevia flavored sweeteners (my favorite is watermelon
    • Fruit juices (add just a little as these have calories)
    • Fresh Veggies & Fruits – cucumbers, celery, zucchini, tomatoes, watermelon, strawberries, mint, grapefruit and orange slices. Remember to wash them thoroughly.
    • Herbal Tea – High Alkaline (helps Ph balance) with No caffeine it makes a mint teagood water replacement. To me hot or cold there is nothing like a cup/glass of tea! When the weather is warm out I drink a lot of Iced Tea so, I make it by the batches. Fortunately I still have my ice teaMr. Coffee Ice Tea Maker (I think I got it in the 80’s).  It is also easy to make iced tea either on the stove or using solar power. If you do decide to pour your hot tea over ice, REMEMBER to put a spoon in the glass so it doesn’t crack!
    • Flavored Ice Cubes –  This is an easy way to have flavored water on hand. Just pour pureed fruit or vegetables into ice trays or add a piece of fruit, herbs or veggies and then add water in the trays. Let them freeze up and add to your glass of water for a tasty treat!  pouring into tray

    I’m always looking for more great ideas so please share in comments!

    Kathy

    Kathy@kathyskinner.com

     

     

    September 16, 2015 • Essential Oils, Healthy Hints • Views: 1428

  • 12 Reasons You’ll Want to Drink Enough Water

    As the weather begins to cool down, it is very easy to slack on our water consumption. But we shouldn’t as it plays an important role in our diet, and this extends to everyone. It doesn’t matter whether you want to lose weight, gain weight or stay the same weight! We all know we can’t live without water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water and lungs about 83% water. The skin contains 64%, muscles and kidneys about 79% and bones about 31%, so it is important to drink enough water!

    O.K., but just why is it so important? Check out some of the many reasons below and ways to get more of it into you:)

    Reasons To Drink MORE Water

    1. Assists digestion, absorption and assimilation of food. If you don’t drink enough water you can’t get the full benefit of nutrients in the food you eat.

    2. Assists excretion of waste from bowel and kidneys. If you don’t drink enough water you get constipated, have headaches, bad breath, and put your kidneys under stress. Water drinking

    3. Regulates body temperature. If you don’t drink enough water you compromise the evaporation process you skin uses to keep you cool.

    4. Your blood is 92% water. This is your body’s transport system distributing nutrients around the body.

    5. Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. Multiple studies found that when people drank two cups of water before a meal, they ate about 75 fewer calories, or about 13%, compared to the participants who didn’t get their water in
      before eating.

    6. Water makes your metabolism burn calories 3% faster

    7. It boosts energy levels. The most common cause of daytime fatigue is dehydration.

    8. Helps reduce blood pressure & high cholesterol  stethoscope

    9. Drinking water can ease joint pain

    10. Water can prevent headaches. Lack of water to the brain can cause numerous other symptoms as well. Such as problems with focus, memory, brain fog and/or fatigue, also sleep issues, anger, depression and more.   

    11. Reduces chance of developing kidney stones

    12. Reduces fat deposits. Studies show that a decrease in water intake can cause fat deposits to increase. Whereas the increase in water can actually reduce the fat deposits

    How Much Water To Drink?

    Drink about one half your body weight in ounces of water each day. glass of waterI know this may sound like a lot but if your body hasn’t been getting enough, your body may have developed a pattern of storing the little it gets – hence – swollen ankles!

    • The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.
    • For every cup of caffeinated, alcoholic or soda you drink you will need to drink another TWO glasses of water to counter the diuretic effect.
    • If exercising is part of a weight loss program a bit more water should be included to account for water loss from sweating.
    • Start your morning with a glass or 2 of water. You have lost 1
      quart during the night just sleeping. Drinking water on an empty stomach helps to purify the colon making it easier to absorb nutrients. I always include Lemon Essential Oil to help with the detoxing process. (Not all essential oil brands are safe for consumption. That’s why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils)
    • Drink a glass before each meal – and then drink more between meals or snacks. Just don’t drink too late in your day or you’ll be up & down all night!

    There is absolutely no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Most people find their energy is increased and constipation and headaches are reduced, as well as hunger pains. The really exciting part – many people notice a reduction in weight and/or inches just from drinking more water!

    Here to YOU!

    Kathy

    Kathy@kathyskinner.com

    September 15, 2015 • Essential Oils, Healthy Hints • Views: 2179