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Food Relationship: What You can Eat to Hydrate

It’s 3:00 PM in the afternoon and I look down at my water bottle. The day is almost done and I’ve only drank half the my minimal of what is needed to be hydrated. Unfortunately, coffee doesn’t count. Why on earth would I add hydration count to my endless daily check-list? From brain function, gut function, adrenal function- hydration is the everything in biological function.

How much water should you drink? National Academy of Science Engineering Medicine   gives guidelines on the minimal fluids you should take daily. According to the site, I need to take in around twelve eight ounces per day, water as a safety blanket it is!! Some conditions require more fluid intake such as activity and heat,  Center for Disease, Control, and Prevention outlines other reasons.  Know and watch your fluid intake.

What about what you drink?  There are drinks you need to limit or completely avoid.  Sugary drinks such as juices and sodas needs to be limited.  This goes for caffeine and alcohol too. It is thought that caffeine intake can cause dehydration, a quick run through studies on coffee. Mild coffee drinking is fine and not known to impact hydration ability.   Sugar and too much sodium are the top dehydrators you can drink.

What Should You Drink?

  • Water
  • Green Tea
  • Herbal Teas
  • Non synthetic dye or natural drink
  • Water with fruit and vegetables

Your food life is two fold on hydration.  Drinking is the primary way to obtain and maintain hydration. However, eating certain whole foods (not cooked or lightly cooked) contains significant portions of water in them.

What Can You Eat to Boost Hydration?

All of these contain at least 90% of water and tons of nutrition. Food relationship multitasking at its best.

  • Canteloupe
  • Strawberries
  • Watermelon
  • Lettuce
  • Cabbage
  • Celery
  • Spinach
  • Pickles
  • Yogurt
  • Apples
  • Grapes
  • Carrots
  • Pears
  • Pineapple

The Exceptions

Broccoli and squash contain more water when cooked.

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Sports drinks are known to help with hydration and keeping hydration in short periods.  They should only be consumed when significant water loss is involved or recommended by doctor. The main reason are electrolytes.  In a simplistic term, electrolytes are salts in the form of minerals that help with hydration and cleanse your bodily systems.  The electrolytes you need are sodium, potassium, bicarbonate, chloride, calcium, phosphates.  You can eat these easily all the time.

Foods Rich in Electrolytes

  • White beans
  • Dairy- yogurt/ kefir particularly
  • Fish- especially salmon
  • Dark chocolate
  • Whole grains
  • Seeds
  • Nuts- especially almonds and walnuts
  • Dark greens- notably kale, broccoli, edamame, bok choy, spinach, chard
  • Tofu
  • Baked goods with baking soda
  • Fruids: Bananas, water melons,
  • Avocado
  • Sweet potato
  • Coconut water
  • Tomato
  • Egg plant

Each of these foods offer it’s unique contribution.  A rotation/combination of each offers the best impact in your food relationship. I am going to grab more of my lemon & lime water. Gotta catch up!

Namaste and be fluid

Juls

close up photography of eyeglasses on pineapple
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Health Foodie Seeking the Warm Fuzzies

I am a sensory nut. I need to see, smell, taste, and touch. Then, I birthed two sensory seeking, sensory repulsed people. When we love a taste, it’s on until we absolutely hate it. Except tacos. Never touch our blankets. Tag are out. If it’s too loud, forget it. What is that smell??!!! May I touch that? I probably should’ve asked before touching it. We are seekers of a sensory buzz.

Finding the warm fuzzies is a fairly universal desire for us human beings. Most often we do it unconsciously, being categorized as preference or like.  Some of us are more aware of sensory issues by living with exceptional needs. We are looking for the balance of avoidance versus those warm sensory fuzzies. But what if your awareness in positive sensory behavior could enhance your daily wellness? From mental acuity to de-stress plus possible weight help, social bonding, and more- our sensory endeavors have potential benefits for everyone.

Before we submerge our senses we need to precede with caution. If therapy or medical care is a part of your life or someone in your care, then these may help as “in addition too.” However, ask your professional first.

For your eyes seek bright or soft colors, which one depends on what you need

Most of us have a favorite color and there may be reasons as to why, it’s color psychology.   Companies use the study colors to know how to entice your consumer brain.  For the purpose here, it’s a tool that may help engage your brain and mental well being.   In the general sense, bright/warm colors stimulate your brain.  If you feel sluggish, pick one bright color you like and wear it.  If you love it, paint a room with it.  Or, less commitment option is to paint a piece of furniture.  On the other end, if your are stressed, over stimulated, etc then aim for wearing, obtaining, painting with cool/soft/pastel colors.  Even a light pink can soothe and brighten.   Work towards an array in your closet and mix them up in your living space, different days or hours call for different colors.

Seek soft, weighted, warm, or cool to touch

Feeling sore or stressed? Find warmth  in a blanket; in my case, multiple blankets. Texture is important so go with that “gut feeling.”   If you tend to heat easily then go light and soft.  Personally, it’s fleece.   Light compression can be calming.  A heavier, but not necessarily warmer blanket may be of benefit.  A quilt can have some weight or as I discovered recently in a Yin Yoga class, that a tightly woven blanket (“Mexican Blanket,” “Yoga Blanket”) has a fair amount of weight.  There are weighted blankets that can be pricey and a professional would be the one to tell you what weight ratio you need.  A quilt or woven blanket have some weight but not enough to require a consultation for most people.  Another inexpensive option to calm is simply taking a bath.  Water is therapeutic.  Hot water with the door locked and kids on the other side is life altering.  On the other end, being active in cool water can help workout those nerves and add to positive stimulation.   It’s a great option for joint problems and children with lots of energy.

When you need to hear it

If your auditory sense is seeking those chills there are a few simple options.  To calm the nerves, slower (classical, jazz, etc), sound of nature, white noise are ear massage options.  Listening to a guided meditation can be an option too.  If heavy or dull is the feeling then go upbeat.  Then add dancing or something similar too it.  Movement and music are a powerful combo.  Another way to uplift is finding or recording affirmations that are meaningful to you.  It repeats to become a memory.  You may replay that “track” later when it’s not available but needed.  

From a “pick me up” to chill out, sensory seeking can go a long way to help.  Look for part two in the near future.   Subscribe for your convenience.  We still need to address our olfactory sense and of course, food! Check that out in Seeking the Warm Fuzzies Part Two

Namaste in your warm fuzzy endeavors 

Health foodie: Finding the (pH) Balance in Your Food Relationship

Health foodie: Finding the (pH) Balance in Your Food Relationship

Spicy foods and I have had a long time love affair in our food relationship.  It seems that now we are at least on a separation if not headed for limited contact relationship.  Our relationship literally burns my heart, among other things.  Heart burn, acid reflux, and bile reflux are serious conditions that do more than irritate.  Due to high acid production, it can erode your digestive system from mouth to intestines.  It can be painful and may even cause esophageal spasms.  Not being able to use your esophagus sucks at the very least and scary at times.  To find balance in your food relationship, you need pH balance- acid vs alkaline.  This doesn’t mean acidic food are bad all together, many have amazing nutritional value and for some people, acidity is needed.  For us fiery, acidic bellies- we need to tone it down and tailor our relationship.

It’s starts with “we’re on a break.” For some time or all the time or on a limited basis you need to quit these foods: caffeine, citrus fruits, cocoa beans (coffee/chocolate), tomatoes, spicy, hot temps, high fats, processed, fried foods.  A relationship with a medical professional may help you decide what that relationship will look like.  These foods are either high in acid or cause more stomach acid production.  If you are extra sensitive then avoiding most fruits, gluten, dairy, and onions may be of benefit.

So now what do I eat?  I truly did have a spicy food addiction.  In treating and making new relationship routines I have become a humongous fan of oats.  I like oats before, but it’s a whole new love now.  Oats are excellent for regulating blood sugar among many things but for the sake of stomach acid- it absorbs acid and helps regulate the guts.  Every morning I have oatmeal with raw honey and sliced bananas.  Every. Freaking. Morning.  Raw honey, it HAS to be raw, has amazing healing properties and bananas are on the helpful with the acid list.  Ginger in tea or added to a meal is another pH balancing friend.  Probiotics like yogurt, kefir, and kombucha will tip the pH scale in your favor.  And veggies.  Veggies are alkaline which is the yin to acid’s yang so to speak, especially those greens and carrots.  Avocados, herbal teas, nuts, seeds, tofu, amaranth, and legumes are other alkaline options for daily contacts in your food relationship.

Love red sauces.  Me too! What do I do with tomato based sauces to combat acidity? Carrots.  These handy veggies in a puree aid in leveling out tomato’s acidity.  Cooking time is important too.  It need to be limited and I do not cook my sauces over thirty minutes.  More cook time, more acid.  Spices and herbs can contribute to raising the pH level.  An example is enchilada sauce.  I either eliminate the chili powder completely or reduce it, the up the cumin by half more.  This can be applied to any enchilada sauce recipe or pin you see.  Below I have included how I make my carrot puree plus a recipe for a reduced acid pasta sauce.  The carrot thing really does work.

Carrot Puree

2 carrots peeled and diced in 1 cup of water.  Cook until soft and blend or food processor until smooth.  You can double to make extra to store or freeze for later use.

Reduced Acid Pasta Sauce

  • 2 ( 29 oz) can of Tomato Sauce
  • 2 cloves garlic, minced
  • 1/2 cup of carrot puree
  • 2 bay leaves (cue 90’s kid in school lunchroom memories)
  • 2 tablespoons basil
  • 1 tablespoon oregano

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Cooking: measure it, dump it, stir it, and cook on medium heat for about 30 minutes.

You can cook longer if you can stand higher acidity.  TBH- I love longer cooked sauces; however, they are not loving me back at the moment.  Care for your gut as it cares for the rest of you.

Please like share or pass along!

Namaste