The Wellness Mindset ~ Physical Wellness: Water…The Ultimate Nutrient

Pure water is the world’s

first and foremost medicine.

~ Slovakian Proverb

Ahhh water, it is by far the most important nutrient for all living things. In fact, water is so vital to humans, that we can only survive three days without it. But, very few people get enough water. It’s estimated that 75% of Americans suffer from dehydration.

How do you know if you are dehydrated? Well the first symptom is thirst. The thirst response is triggered by dehydration or insufficient water levels, through a series of reactions in the body. So, by waiting until you are thirsty to drink, you are already dehydrated. Another symptom of dehydration is often hunger. Dehydration can often cause individuals to receive hunger signals, causing the person to believe food is necessary. If you’ve recently eaten, and still feel hungry, try drinking some water and wait a bit, that may help.

Symptoms of Dehydration:

  • Increased thirst.
  • Hunger Pains
  • Dry mouth.
  • Tired or sleepy.
  • Decreased urine output.
  • Urine is low volume and more yellowish than normal.
  • Headache.
  • Dry skin.
  • Dizziness
  • Constipation
  • memory and concentration problems
waterquote

What exactly does water do and why is it so important? The human body is 2/3 water. As you can see by the infographic below, all parts of the body are made mostly of water. Even the bones are 30% water. The list of functions on the infographic below is not all inclusive, but gives you a good idea as to just how important water is to the life, health and function of the human body. There isn’t a cell in the human body, that doesn’t use water.

What water does for us:

water

water PDF

10 Tips to help you drink more water.

  1. Know exactly how much you need each day. See the infographic for instructions on how to calculate water needs
  2. Drink 16 ounces of water every morning, on an empty stomach, before breakfast. This “gets things moving” in your bowels, energizes your cells after a long night without water, and ramps up your metabolism
  3. Track your water intake, either on paper or using a phone app. Here is a link to 5 different apps for tracking water intake: Top 5 Drinking Water Apps
  4. Drink herbal tea. Herbal tea is wonderful! (See my article on the benefits of Rooibos Tea) Try to avoid caffeine, in soda, coffee and black tea. I’ll talk about caffeine in more depth later, but for now, know that caffeine is a diuretic, meaning it draws water out of the body. 
  5. Get a nice bottle. The theory here is you’ll be more likely to use it.
  6. Keep your nice bottle near you-and full-at all times
  7. Don’t like to drink water? Add fruit to give it some flavor-lemon and limes, berries, anything you want. Get creative.
  8. Drink freshly pressed vegetable juice.
  9. Drink 8 ounces after each bathroom break. 
  10. Eat your water! SAY WHAT? YES!!! Many fruits and vegetables are mostly water. The infographic below has just a handful. I’ll have a few recipes and other examples throughout the week. Take a look:
hydrating-foods-copy-2

Well, those are the basics. The recipes published on my sister site, The Purple Almond Wellness Kitchen tomorrow will be water-based, such as the Mango Ginger Tea recipe,.

 Until next time…Namaste my friends

Tamara

Sources:

Clean & Healthy Keto Tips ~ 10 Keto Friendly Summer Recipes

Summer is upon us! This is my favorite time of year for garden fresh, healthy food. There is no better time to make keto friendly meals, whether a salad, soup, dessert or even drinks.

Today, I’ve gathered together 10 recipes, 2 from each of the following categories:

  • salads
  • soups
  • meat
  • desserts
  • drinks

These 10 recipes are just a drop in the bucket for delish, keto friendly summer food. I could made the list 2 or 3 times larger, but didn’t want to overwhelm. The internet is jam packed with wonderful and healthy keto recipes. Over the summer, I’ll be sharing some of these recipes, to use up the plethora of wonderful fresh produce available this time of year.

Without further ado, here are the recipes! The titles are links to the original websites. Click on the title for the complete recipe.

Amish Broccoli Cauliflower Salad

Amish Broccoli Cauliflower Salad is an easy low carb side dish.

Caprese Zucchini Noodle Salad

caprese zucchini4 (1 of 1)

Tomato and Strawberry Gazpacho

Tomato Gazpacho recipe - #recipe by #eatwell101

Zucchini Basil Soup

Zucchini Basil Soup 1

Grilled Ribeye with

Melting Parsley Butter

How To Grill Perfect RibEye Steak - #recipe by #eatwell101

Yogurt Marinated Chicken Skewers

Yogurt Marinated Chicken

Strawberry Cheesecake Salad

strawberry-cheese-cake-salad-v1

Keto Friendly Berry Cobbler

Keto Berry Cobbler - The perfect summer dessert, with a Keto twist. Super easy to make and absolutely delicious! - #recipe by #eatwell101

Sparkling Raspberry

Limeade Mocktail

Low carb sparkling raspberry limeade mocktail

Sugar-free Copycat

Chick-fil-a Frozen Lemonade

frozen lemonade1 (1 of 1)

Clean & Healthy Keto Tips ~ 10 Keto Recipes in 30 Minutes or less

We are all busy…with work…the kids…social engagements…school (for some of us). For me, as I work on my thesis, I’m also fixing up my home and preparing for my youngest son to graduate in from high school in June. Over the past month, it has become easy to “fall off the wagon” and order take out/deliver, as stress gets the better of me and I don’t feel like cooking.

That’s why, this week, I’ve decided to look for some easy keto recipes, that will be quicker to prepare than ordering take out/delivery! I hope you enjoy! Let me know if you try any of them.

SPINACH-MOZZARELLA STUFFED BURGERS

Spinach-Mozzarella Stuffed Burgers

For the recipe, follow THIS LINK!


BANGIN’ COCONUT-LIME SKIRT STEAK

Easy keto recipes

For the recipe, follow THIS LINK.


KETO THAI FISH

WITH CURRY AND COCONUT

Quick keto fish curry recipe

For the recipe, follow THIS LINK.


PORK LETTUCE CUPS

WITH CUCUMBER SALSA

Easy wraps for lunch

For the recipe, follow THIS LINK


EASY KETO CASHEW CHICKEN

fast keto lunch ideas

For the recipe, follow THIS LINK!


5 INGREDIENT AVOCADO LIME SALMON

healthy and quick lunch

For the recipe, follow THIS LINK!


CREAMY TUSCAN GARLIC CHICKEN

Creamy Tuscan Garlic Chicken

For the recipe, follow THIS LINK!


TACO STUFFED AVOCADOS

Close up of halved avocado stuffed with taco meat, cheese, lettuce, tomato and sour cream.

For the recipe, follow THIS LINK!


BEEF AND BROCCOLI BOWLS

WITH SUNSHINE SAUCE

For the recipe, follow THIS LINK!


SALMON GREMOLATA

WITH ROASTED VEGETABLES

Easy Baked Salmon Gremolata recipe with Roasted Vegetables! This recipe is Paleo, Whole30, low carb, low calorie and very healthy!

For the recipe, follow THIS LINK!

Clean & Healthy Keto Tips ~ Keto Desserts: Keto Chocolate Cake with Caramel Drizzle

As my children get older, and move away, there’s a fear that we’ll lose touch. So, two to three times a month, we all get together for a big family Sunday dinner. It’s tempting to pig out on these days, but I make an effort to stick to my keto diet. While there are a plethora of keto dinner ideas, it’s more difficult to find good tasting keto desserts. SO…this week, I’m posting keto dessert videos. ENJOY!


For today’s morning video we have:

Keto Chocolate Cake

with Caramel Drizzle

 

 

 

Clean & Healthy Keto Tips ~ Keto Desserts: Low Carb Mock Apple Pie

As my children get older, and move away, there’s a fear that we’ll lose touch. So, two to three times a month, we all get together for a big family Sunday dinner. It’s tempting to pig out on these days, but I make an effort to stick to my keto diet. While there are a plethora of keto dinner ideas, it’s more difficult to find good tasting keto desserts. SO…this week, I’m posting keto dessert videos. ENJOY!


For today’s morning video we have:

Low Carb Mock Apple Pie

The filling for this pie is made with Chayote Squash. For more information on this unique veggie, follow this link: CHAYOTE SQUASH

 

 

 

Clean & Healthy Keto Tips ~ Keto Desserts: Low Carb Mason Jar Chocolate Ice Cream

As my children get older, and move away, there’s a fear that we’ll lose touch. So, two to three times a month, we all get together for a big family Sunday dinner. It’s tempting to pig out on these days, but I make an effort to stick to my keto diet. While there are a plethora of keto dinner ideas, it’s more difficult to find good tasting keto desserts. SO…this week, I’m posting keto dessert videos. ENJOY!


For today’s morning video we have:

Low Carb Mason Jar Chocolate Ice Cream

 

 

Clean & Healthy Keto Tips ~ Keto Desserts: Ultimate Keto Coffee Cake

As my children get older, and move away, there’s a fear that we’ll lose touch. So, two to three times a month, we all get together for a big family Sunday dinner. It’s tempting to pig out on these days, but I make an effort to stick to my keto diet. While there are a plethora of keto dinner ideas, it’s more difficult to find good tasting keto desserts. SO…this week, I’m posting keto dessert videos. ENJOY!


For today’s morning video we have:

Ultimate Keto Coffee Cake from Ruled.me

 

 

Clean & Healthy Keto Tips ~ Keto Desserts: Keto Pound Cake

As my children get older, and move away, there’s a fear that we’ll lose touch. So, two to three times a month, we all get together for a big family Sunday dinner. It’s tempting to pig out on these days, but I make an effort to stick to my keto diet. While there are a plethora of keto dinner ideas, it’s more difficult to find good tasting keto desserts. SO…this week, I’m posting keto dessert videos. ENJOY!


For today’s morning video we have:

Keto Pound Cake from Ruled.me

 

 

Clean & Healthy Keto Tips ~ Vegan & Vegetarian Recipes: The Ultimate Fudgy Vegan Keto Brownies

As I continue to eat a clean and healthy Keto diet, I have come across many people who are vegan/vegetarian who also do Keto. This week, I’ll be focusing on videos with vegan or vegetarian Keto recipes.

For today’s morning video we have:

The Ultimate Fudgy Vegan Keto Brownies

For the complete recipe, follow this link to Compassionate Keto

 

Clean & Healthy Keto Tips ~ Vegan & Vegetarian Recipes: Vegetarian Low-Carb Burritos

As I continue to eat a clean and healthy Keto diet, I have come across many people who are vegan/vegetarian who also do Keto. This week, I’ll be focusing on videos with vegan or vegetarian Keto recipes.

For today’s morning video we have:

Vegetarian Low-Carb Burritos

For the complete BURRITO recipe, follow this link

For the complete TORTILLA recipe, follow this link