A Bowl of WTH: Your Third Arm Should be a Water Bottle

A Bowl of WTH: Your Third Arm Should be a Water Bottle

This in the top five of most important universal habits anyone and everyone needs to have. Hydration. You need to have enough fluids, be loosing fluids, and replacing fluids. Like, you should pee. A LOT. As far as what fluids and how much, a previous post address this (please see link below). The answer here is why. Why do health professionals and health fanatics promote continuous drinking of water. You need it.

Hydration is for maintenance and healing.

Water or foods containing water aid in the maintenance of our bodily functions. Water is part of your blood in volume which helps with blood pressure, body temperature control, and circulating oxygen through out your body. Dehydration raises blood pressure, can push a persons body temp to extreme hot or cold. It also decreases the ability for oxygen to get where it needs. This affects your brain and its daily run. Lack of fluids in mental health can affect focus, behavior, headaches, and more. Your skin from head to toe are less likely to become dry with appropriate amounts of fluids. Water also flushes out toxins you ingest through your mouth and skin. Your kidney, liver, and gut need to remove what you don’t need or is harmful. This is a way to promote healing and fight disease. Additionally, not enough fluids affect your intestines ability to flush out waste which may be a factor for constipation. Love your water bottle and bathroom relationship. Frequent bathroom use is a good thing as long as your bladder empties fully and a couple hours or so apart. If you are concerned, see a doctor. Being hydrated is integral to the literal running and ability to maintain healthy function of your body, head to toe. This is the why you see pics of gallon jugs and water bottles from health nuts and wellness gurus.

I cannot stress how important taking in enough water is for every person. However, while difficult to achieve, it is possible to take on too much water. Too much water dilutes the salt your body does need. All kinds of bad things can happen. Please stay within the recommended health guidelines (link below) and replace as needed for extra activity and heat. Take this incredibly important why and adopt a water bottle as a third arm. I call mine my security blanket. You can name it whatever you want or not. We need to maintain our hydration.

That’s me! Be hydrated and Be well my friends. Namaste

Link for water guidelines explained and alternate ways to obtain fluid: https://notjusthealthnuts.com/2018/07/02/the-fluidity-in-your-food-life/

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A Bowl of WTH: Why Health Professionals Say & Do Those Weird Things. Why We Need to Adopt Those Habits

A Bowl of WTH: Why Health Professionals Say & Do Those Weird Things. Why We Need to Adopt Those Habits

Part of my new year goal resets was to take my own advice and … reset. Everyone needs to take a moment to step back and check in to your healing. I bundle-blanket-binged on some random shows then spent this past week invested in the study of myself and my passions. I am a health nut. Sort of. I just made a homemade peanut butter and (dark) chocolate cup for a snack. I put protein power in it, so it’s okay. I am passionate about “wellness” and a healthy lifestyle as the Aha moments roll in on how I am finally maintaining a healthy weight, conquering long term mental health issues, and addressing health issues that had a “good luck” diagnosis. I am learning to accept my whole self in progress and enjoy where I am. I am not super skinny, or even “skinny,” nor ever will be. I am 165 ish pounds, size 8-12 (depending on how much a sadist the designer is), love chocolate, not a gym fan, yoga addict, and completely okay with doritos on an occasional basis. I may or may not have eaten a whole bag this weekend. It’s been months, so health nuts- chill. I also kept up my egg whites with herbs, greens, low carb yogurt, and oatmeal. I love the more I am learning the more I expand in being able to help others.

However, the more I find myself in the health and wellness world, I am finding myself saying WTH a lot. A. Lot. Most health-nut habits have real world applications that you may be missing out on or it could be the life altering change you have been needing for years. In getting this wheel spinning again I want to produce a transparent series on “A Bowl of WTH” looking at why health nuts suggestions can be an Aha moment for you and how to be practical with it. The title inspiration comes from countless photo stalking of health nuts in what they eat. It is (1) always in a bowl and (2) most of the time I’m “WTH,” either it’s unrecognizable or unappetizing. TBH. However, much of the photos shared is extremely useful to us and we need to take note. I am not going to offer a “one and done” deal or you can only do this, don’t do that. While there are common threads, we are individuals. The common threads will be pointed out so you can’t miss them. Yet, I will share what works for me and why. What works for others in order for you to have options that work for you. Beyond the what, is the why. Why you need to consider doing what health nuts are doing. We are made to thrive and those health nuts hold some of those keys.

The first of the issues I want to address is a weighty one. It’s our weight and our relationship with the weight scale. Nothing will hold you accountable with dread then stepping on a scale. As far as weight goes. You can’t deny the number. You and, yes even I, need to remember that the scale is a thing. If it actually taunts you, then you or the scale needs to be check out. Otherwise, its a thing. A tool. As far as what you should weigh comes between BMI, a trusted doctor, and a trusted health professional. BMI by weight and height only is a guideline and not everything. Your frame size, muscle density, and other factors needs to be considered in what you should weigh. A trusted doctor and health professional can measure around your body for inches of fat, take in other weight issues.

Do. NOT. Stand on a scale to get skinny.

Use a scale to get in a healthy weight range.

J.Riley

Weight can also fluctuate due to hormones and water weight by a few pounds. Most of the time it evens out but may be an indicator to watch your salt levels or address hormone problems. For me it was salt and managing stress, which impacts everything down to hormones. Squirrel trail, those with menstrual cycles, you can be so stressed out you miss a cycle. I had no idea until my early twenties and final exams. Stress affects us in powerful ways.

Back to scales and weight. Muscle weighs more than fat. If you take up strengthening, then you may put pounds back on. I lost 90 pounds and gained 10 back while my measurements changed for the better. Muscle is a positive weight outcome on the scale. This is why measurements are important. Other things that may change your weight: different time of day scaling, scaling wet opposed to dry, scaling in different locations, or your children/dog/cat decide to join you. I can have a range of 35 pounds to 90 pounds attached to my side. Every once and a while I remember to lock the door. So what do you do if you change your lifestyle for the better and nothing changes? See a health professional. It may be an adjustment needed, health issue, or you’re just lovely the weigh you are.

Using a weight scale to check in is a tool for weight loss, maintenance, and accountability. It is not the final judge of your healthy lifestyle. Please keep it once a week habit and no more. Purely, it’s a step to keep the food relationship and active relationship from serious denial.

I am ready to take on more! From this jumping off point, in no particular order, we will hit…

  • food relationship fads: what you truly should consider
  • diet idols
  • what workout for who
  • the deal with shakes and vitamins
  • what is detox, cleanse
  • the body/mind connection
  • why health nuts are addicted to leggings
  • the stress factor
  • why a water bottle should be your third arm
  • recipes and food ideas
  • More!

Look for “A Bowl of WTH” with the topic listed after. Easier is to click “YES” to get it directly to you. No spam promise.

Namaste and See You Soon!

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The Problematic Resolution

There is a personal matter with one specific resolution. My goal in wellness coaching is to work with individuals towards their unique dreams while tacking specific hurdles to that person. However, I hear and see this resolution everywhere and with clarity: dieting and body perceptions. It’s the time of newness we are inundated with images of gyms, diets, shakes, scales, plans, and images. A lot is valuable and can be an asset, the danger lies in your why and body perception.

My own journey back to well after having my son started with weight loss then snowballed into aha moments of tackling mental wellness and all kinds of curve balls along the way. One simple resolve to set a goal in losing baby weight was what I needed. That all said. I didn’t diet. I changed it. I did shakes for nutrition but also love my chocolate and pizza. OMG olives and bacon. I work out but found being gentle is more important for my particular body capabilities. I “listened” with filters, figured out what works for me, found grace, and made permanent changes along the way. In the mix, was a real fight to address body perceptions. At first my victories were not happy. Because I wasn’t skinny. As my mental health rose with my physical health, I realized how unbelievably dumb this is. Then the step of anger came. It’s so frustrating being in an industry that bombards you with images of perfection and “how tos.” The most pinned recipes I had for a long time had the word “skinny.” I had to step away and get perspective. Thankfully, changes in how health and wellness looks are happening. Its imperative you understand that healthy looks different. Resentment for those who are “skinny” isn’t acceptable and those who may be slightly over weight or not have a certain look can be health too and it’s not your judgement call. Healthy has different forms and its an internal affair. As you navigate what is your highest wellness, please keep these few things in mind.

It’s an Internal Affair

Its how you love on your self and accept your creation. Its finding your value in your gifts and talents. It’s what you eat to healing and promote physical function. It’s discovering your favorite ways or may be tolerable ways to move to gear up your body and brain. It about you.

Fight the Expectation of Extremes, Un-realities, and Fads.

Dieting sucks. It rarely works. It’s often harmful. While there are common threads in nutrition, there are differences that work for everyone. If you want to lose weight- professionals and common sense eating. Nutritionist, health coach, wellness coach, doctors, or take a nutrition course yourself – I don’t care how. Just please, do not put your body, mind, and soul on that yo-yo or in potential harm. Look for meaningful change in your lifestyle. There are plans, points, and programs out there that can help. Know that what ever change you make, its a long term change. Then keep the scale in perspective. Your weight fluctuates naturally and it can stall out for a time being. Trust your process and listen when things aren’t working in over an extended period of time. A professional can help you guide this. In all this scale talk, muscle weighs more than fat. After I lost weight, I gained some back and still doing a little. My waistline and measurements are not going in a negative direction. I am strengthening and seeing those results. Scale, overall feeling, and all measurements should be taken into account. Make those changes stick. Stopping the yo-yo means cutting the cord to go back.

Work It Out For You

Rarely do I find going to the gym enjoyable. I am love my personal yoga studio and going to yoga studios. I love being outside. I love joining others in their active passions every once and while. Wonderful people own and go to gyms. It’s their thing. Some it’s kick boxing. Just a walk. Refit. Zumba. Pilates. Be open to anything and get to know you. Someone’s passion may become a shared passion. Or it may be love from a distance. Do not feel you have to run or do extremes. I love challenging myself and working within limitations, aerial yoga is for me. Work it for you.

Have grace in those pitfalls and don’t let it stop you getting back on your path. Love yourself while you create a greater you.

Namaste, Juls

The New Year’s Resolve

The New Year’s Resolve

For some, New Years Resolutions has the true power to bring change. For the rest of us, there are just too many memes making fun of New Years Resolutions and it holds some serious truth. Under those phrases of superficial hope is lack of trust in newness and the potency change can bring in our lives. To claim that power of purposeful change, it often takes mental shifts of how we see ourselves. Then its pulling that dream down to you in a tangible and achievable way.

Be Willing

Change is mental and mentality needs will to drive it. The monster of an impact we want in change is to train our brains into being willing. “I am willing to change” from Louise Hay’s publications is a simple yet potent phrase. You may be as surprised as I was at what little whispers come up when saying this phrase. Those whispers of doubt and mistrust are powerful blocks toward making outward growth. Commanding your willingness daily, if not hourly, is powerful in retraining your mental state. That retraining may mean tackling some deep issues. Seek help and support whether is professional, family, friends, life or wellness coach, community group, self help book or course. Let your brain know “I am willing to change” so that the rest of you follows.

Digging, healing, and retraining takes time. You can set mini goals in the mean time. Make sure they are achievable for you and enhance your process. Any way you want to be active works. Any step towards a healthier diet, not dieting, works. Do not beat on yourself or let any one do so if these changes are small or take time. Baby steps lead to bigger steps. As long as your stepping, your stepping up. Unless a professional says it’s an emergency, work with in your time frame and abilities.

I Choose

Claim you, “I choose to.” Set a tangible, you cant smell it and touch it, it gonna happen because you can choose. Set a goal. Resolution is to do and goal is where you’re headed. Know where you’re headed. If you don’t like the goal analogy then set a target, finish line, achievement, or fairy dance. It doesn’t matter what you call it, it’s the understanding you are set for a personal destination. Once you have that goal you need to gather what it takes to get there. Elementary my dears: who, what, where, when, and hows. Who can help you? What resource do you need? What time investments? Where is this needing to take place? When do this need to happen by or not? When should certain achievements take place before you can advance? How long should this take? Or not? Then write it. Vision board it. Make a video to your future self on how this got done. A reminder, a map is extremely helpful. It my be helpful to add your why? why do you choose to do this? for you? for a desired life style? for family? a person? to overcome? Your why can be your reminder to drive. Add that in your visuals.

There is a disclosure I must share. Initially I started with a goal and then went back to dig deeper. Goal setting may lead you to something incredible. For my personal advancement, it’s been a cycle of dig deep, know myself, and goal. Over and over and over. If a goal needs to be set first to ignite those first steps, then light it up. Trust your process.

Whatever it is you want in this newness of 2019, be gracious with yourself. Set what works for you and know it doesn’t have to take full steam right now. You have a full year! If not more! Be willing, make your choice, and be victorious.

Namaste JRiley