 Kelly looking strong with weight overhead WOOHOOO! It's Friday! I am super excited for the end of this week because it's my last week before my bog 3 week road trip! That's right, I'm pulling chocks and hitting the road for three weeks on Monday. You will enjoy three weeks of blogs from Coach Nick. Enjoy! I'll see you all on the flip side  I know most of you are very good about drinking water. I see lots of very cool water bottles at the gym, and I appreciate how well you're taking care of yourselves. Hydration is a foundational wellness practice. Do you know how much water you're drinking during the day? Do you know who much you should drink daily? A good place to start is to consume 1/2 your body weight in ounces of water. For example if you weigh 140 pounds, you should drink 70 ounces of water each day. You will notice an increase in the number of bathroom visits, but you will notice a bit of weight loss and improved skin quality. The best benefit of adequate hydration is improved performance and recovery. Water consumption helps lubricate joints, ensures our muscles cells are adequately hydrated, and helps with recovery. Muscle cells contain 75% water! If you are dehydrated, even a little bit, the biochemical reactions in your cells can be compromised. Water is an important solvent in our cell, transporting dissolved chemicals into our our of our cells as needed. Water dissolves nutrients we need for growth, maintenance and repair. Water is the medium in which most of our intracellular reactions occur. Water not only lubricates our joints, but acts as a shock absorber for our eyes, and spinal cord. Drinking water is an important source of minerals. Often, people who are stuck at a weight loss plateau can bust through the plateau by increasing their water intake. Try it. Increase your daily water intake to 1/2 your body weight in ounces and see what happens. You will probably feel better in addition to looking better. You will enjoy drinking more water with this delicious recipe for citrus and cucumber infused water from tasteofhome.com. Bottoms up! 
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 Walking into the weekend.... Sometimes the simple things have the biggest impact. I was tacking with Coaches Nick and Micah the pother day about some of the poor eating habits we developed while in the Marines. Easting as fast as possible is one of them. Eve now, it's not uncommon for me to race through a meal as fast as possible. It takes conscious effort to put down my fork between bites. I mean, I can use it as a weapon for anyone trying to steal food off my plate! Seriously, eating slowly and deliberately can help you pay attention to the satiety cues your body sends. It takes about 20 mins for your body to signal that it's full. If you finish a big plateful of food in less than 10, you can be over stuffed and won't feel it for another 10 minutes. Slow down! Put your fork down between bites. Take a sip of water after each bite. Take a nice breath and pick up your fork once more.  You'll want to take your time with today's #foodiefriday recipe. With this crazy hot weather, zucchini will be taking over our gardens soon. My favorite way to eat the giant ones that hide in the back of the garden is turning them into noodles, Check out this great recipe for instant pot zucchini bolognese courtesy of Nom Nom Paleo. Click on the image for the recipe.   Veggies - we know we need to eat more of them. Veggies are loaded with essential minerals, vitamins, anti-oxidants and other important phytochemicals. For many folks. veggies are boring, bland and not at all appetizing. Well, today's #foodiefriday recipe courtesy of dishingupthedirt.com will introduce you to over a dozen delectable sauces that can drip, drizzle and drown your veggies into before you put them in your face. Click on the image below to get recipes for amazing sauces like roasted red pepper pesto, sriracha honey mayo, and ginger miso and tahini sauce. Let's get saucy!  Click the image above for over a dozen stupendous sauces to help you eat more veggies. Recipes courtesy of dishingupthedirt.com  Are you planning to take a family road trip this summer? Plan ahead and pack nutritious snacks, to help save money and avoid “hangry” meltdowns. ● Avoid convenience store stops to save you $$$ ● Pack snacks in individual containers to limit mess in the car ● Bring a reusable cup filled with water ● Use a good cooler to keep food at safe temperatures ● Consider packing wipes to clean off little hands when finished eating ● Ideas: Cut up veggies + mini humus packs, popcorn, homemade muffins, homemade granola/trail mix, string cheese + whole grain crackers, cut up fruit Here's a fabulous guide to healthy road trip meals from fouraroundtheworld.com.  Click on the image above for the ULTIMATE ROAD TRIP FOOD LIST & MEAL PLANNING GUIDE from fouraroundtheworld.com. |
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