5 reasons busy moms should increase their water intake

Over half of our body is made up of water and over 75% of our brain is water.  Because of this, water is critical to our body’s function.  Water is literally needed at a cellular level to keep us in tip-top shape.

In my opinion, these are the top 5 reasons busy moms should drink up!

5.  Better skin

Water helps flush toxins from our system.  Some of these toxins can cause inflammation of the skin and clogged pores and lead to acne.  Drinking water will help to keep your pores clear and reduce acne, it will also keep your skin moisturized and hydrated which will keep away some of the smaller wrinkles.

4.  Helps digestion and keeps you regular

Water helps your body break down your food and transports the nutrients where they need to go.  Proper hydration keeps your intestinal tract working properly if you don’t have enough water in your system, your colon will pull it from your stool and you will become constipated.  We all know there’s no time for constipation with everything us busy moms need to do.

3.  Weight loss/management

Water is more filling than soft drinks.  If you drink water instead of soda you’ll not only cut back on your calorie consumption for the day, but you may not get hungry as often. In addition, consuming foods with higher water content can keep you fuller longer.  Your fruits and vegetables are high in water content.  If you don’t drink enough fluids, your body will actually hold onto water and you don’t want that water weight.

2. Keeps you energized and focused

Being tired is a sign of dehydration.  Keep up on your water supply and you might just be able to drop a coffee or two.  Also, since your brain is over 75% water it needs proper hydration to work correctly.  If you’re feeling a bit foggy and having trouble focusing try a nice glass of water.

1.  Boosts your immunity

Water is needed to produce Lymph fluid (think lymph nodes).  This lymph fluid carries all the important stuff, such as water, nutrients, white blood cells and other immune system cells through our bodies, blood.  Even down to our cells.  Without water, we can’t make enough lymph fluid and we may be more susceptible to getting sick.  We all know, there’s no time for mom to be sick.

 

Now that you’ve seen which reasons I think are most important for busy moms to drink lots of water, how much water should you drink?

This has been somewhat debated.  We’ve all heard the suggested 8 glasses a day.  I’ve read several other suggestions, including half your body weight in oz.  But the best determination of this is to look at the color of your urine.  If your urine is dark yellow, you need to up your water intake.  If your urine is clear or pale yellow, you are doing great.

Remember you need to increase your intake of water if you are exercising.  Drink some before, during and after your exercise.

How can you get more water?  You don’t have to drink all your water.  As mentioned in number 3 fruits and vegetables are a great source of water.  Also, you can spice up your regular water by adding fruits to it.  Great way to change boring ole water into something you like to drink.  When you’re done drinking the water you can eat the fruit, you’ll get benefits from the water and the fruit!

You don’t have to do anything fancy.  I take a 16 oz mason jar, and put about 1/2 cup fruit and leave it refrigerated for about an hour before drinking.  Try a google search for “fruit infused water”.  You’ll be surprised how many there are out there!

 

 

When you try to avoid the proverbial brick wall….

Have you ever been so busy that you see the proverbial brick wall in the distance and know you are headed right for it?  If you’re like me, you probably think you can avoid it, even go around it maybe.  But then wham!  Suddenly it’s right in front of you and there’s no way to avoid it.  Not only that, but you’ve run right into it.

That’s what happened to us last week.  We’ve had a couple of busy weeks recently and had baseball almost every night for the last two weeks.  The weekends weren’t any better as we had a birthday party to prep for after baseball on Saturday and the actual party on Sunday.  Then last week most of our games were late and the kids didn’t even get to bed before 10.  Two of those game nights we had team pictures and if course the pictures overlapped the game times.  Thank goodness we have two cars, we were able to run one to pictures and bring them to their siblings game later.

I was hoping to avoid it, but Thursday I ran smack dab into that proverbial brick wall.  Exhaustion completely overtook me. I couldn’t push myself to do anything extra. (I’m a few days behind on my 30 days of fitness.)  I could barely get through work and scrape dinner together.  Even sitting through the baseball game of the evening was rough.  I always think I can avoid the brick wall that is exhaustion, but at some point my body always says, “Enough!”.

The boys had also been doing pretty good, until Thursday.  Vincent has been working so hard and keeping is emotions in check during his games (we’ve had some problems in past years), but Thursday he just couldn’t do it anymore.  He completely lost his composure and was way to hard on himself and spiraled into one of his meltdowns.  There was no stopping it.  It’s rather embarrassing at the age he is, but it comes with the territory of raising a highly emotional child…we can only continue to help guide him so he learns to manage them in a healthy way and work with his pediatrician, who says it’s a normal thing as their brains still aren’t developed all the way in certain areas.  But, to be fair, he did pretty good since he was up at 6:00 every day to get to summer camp on time and baseball kept him up past 10 all week.

Thankfully we have a lighter load this week and this past weekend we were able to relax a bit.  Saturday morning, I was able to get my meals planned and made plans to buy items for my morning smoothies, I have really missed those this past month.  Later that evening we were able to go take in the summer festival that my hometown has.  We even got to stay up for Fireworks!  Sunday we had a lazy morning for Father’s day and my birthday and then decided last minute to buy some tickets for the local baseball game.  It was a fun family day.  I didn’t get my smoothies prepped for the week, but that’s easy enough to do tonight.
Next week will be busy again, we will have a heavy load of games.  We will have games almost every day of the week since the following week is 4th of July and many families will be out of town all week.  So, wish us luck!
Mantra Monday: ‘There are no problems, only situations’
The post that preceded was intended to be put up over the weekend, but we as a family, decided to take it easy this weekend and relax and do some fun things.  That is my successful use of my mantra this week.  Not to push a deadline and stress myself out, but to take the time to enjoy the family.  I can write any day and I’m sure my audience doesn’t mind if I take a slow approach to posting sometimes.  Especially since I’m spending that time with my family.

Mantra Monday: It’s my party and I’ll cry if I want to….or not.

“There are no problems, only situations.”

This weekend I had to use my mantra quite a bit.

On Saturday, the boys had back to back baseball games.  We were at the field from Noon till around 4 pm.  There were two ‘situations’:

1) it was supposed to be in the 90’s with a heat index of 100 What is one to do about lunch for both boys?

2) The first game was at lunch time and I have to make sure my boys eat somewhat healthy.  If they have too much junk food or simple carbs, they process it too fast and get hungry, cranky and poor attitudes when the game doesn’t go their way.

A cooler was the answer to both issues.  We packed a cooler for all of us.  We packed a ton of water and some Gatorade for the boys to keep hydrated.  We also put lots of good food in the cooler for the boys.  We packed, strawberries, watermelon, trail mix, bananas, etc.  We made a (somewhat) healthy lunch by buying a hotdog from the concession stand and filling in the rest with what we brought.  One of the boys ate before his game and the other ate when he finished his game.

My other ‘situation’ was party preparation and clean up.  We’ve been so busy with baseball that I hadn’t had time to shop for food or clean the house.  Normally shopping and cleaning would have taken me through the night since I got such a late start and I would have been panicking about how everything had to get done and be just so.

We got home from the game around 4:30 And my mom and I hit up Costco, then proceeded to Aldi, Wal-Mart, and another local grocery store. We didn’t get home until after 7pm.  After dinner and getting the boys to bed it was after 9.   We prepped some of the food and then I decided we’d have to clean as much as we can in the morning.

The next morning we got most of the cleaning done.  Floors didn’t get washed, they got picked up and vacuumed/swept and bathrooms got cleaned.  The party went great and clean up wasn’t too bad.  It’s the first party in a long time I’ve hosted for the kids that I didn’t end up until midnight getting ready.  I felt so much more relaxed and less anxious.

I’m really liking  telling myself things aren’t problems or big deals and just finding the best alternative that works the best for the time I have.  It’s really helping cut down on my anxiety.  How has thinking this way about problems helped you?  Do you have a mantra you follow?  Share with us in the comments below.

 

 

 

Fitness challenge: Day 4

Hey Everyone!  If you remember on Saturday I started a 30-day fitness challenge.  If you haven’t been participating from the start, it’s still not too late to join in.  I am challenging everyone to do some form of exercise for 30 days straight.  We are all busy, but getting moving is a start to getting healthy, so all you have to do is move in some way for 30 days.  You can hit it hard or take it easy, just do something for 30 days to get in a good habit of exercising.

My friend, Jenny, suggested I take a look at an app called Sworkit when I started this challenge.  If you haven’t heard of it, I suggest you look it up on your app finder and download it.  It’s free and exactly what busy people need!  You can choose how long you want to exercise starting with as little as 5 minutes and go up to 60 minutes.  Then you can choose what kind of exercise you would like to do.  It shows you how to do the exercises and none of the exercises require any equipment!  This is perfect for when you don’t have much time and/or you don’t know many exercises.

Here’s how my week has been so far.

Saturday (Day 1)- I slept in and then I had to get ready for a wedding.  Knowing I didn’t have much time before I had to leave and that I definitely wouldn’t be exercising in the evening, I just did a quick two reps of push-ups, crunches and triceps dips.  Two may not sound like a lot, but I’m horrible at push-ups and triceps dips, so I still felt the work the next day.

Sunday (Day 2)- Sunday was spent cleaning the house up and doing swimming lessons.  I took it easy in the evening, since the weekend was so busy and I had to return to work on Monday.  So I ended up doing 10 minute full body strength training using the sworkit app, just before I went to bed.

Monday (Day 3)- I missed both classes offered at the fitness center at work and I was a bit sore from Monday and Tuesday, so I decided to focus on cardio.  Problem was, we had a baseball game in the evening so I had to get dinner on.  I cannot run right after eating.  Since we have to be at the baseball games 30 minutes early for warm-ups, I took that time to take a brisk walk along the walking paths at the baseball field.

Tuesday (Day 4)-  Yoga day at the fitness center!  I love Yoga, but have missed out on several months of it due to a project at work.  However, I have been trying to get there again since May.  I don’t make it every week, but today I will.  I always feel so relaxed after Yoga.

I’m very excited to share these 30 days with you.  Let me know below how you are doing!

 

 

 

Mantra Monday: There are no problems only situations

Just over a week ago I told you I was adopting the Jamaican saying, “There are no problems, only situations” as my new mantra.  This is the first installment of Mantra Monday.  On Monday’s, I’ll be sharing how I’ve put that mantra into action and asking you to think about how you can or have used that mantra yourself in the past week.

I have two ways I used this mantra this week. On Memorial Day evening our family was returning home from our activities and Ian asked me to open his bottle of Root beer.  I opened it, there was a pause and suddenly it started bubbling over.  Root beer splattered down my shirt, on the center console, glove box, floor and passenger door before I could close the top again!

On a normal day, I would have freaked out about how sticky it is and difficult to clean.  This time, I took a breath and chose to laugh about it.  It wasn’t a problem only a situation.  I asked the boys for one of the towels they had in the back and wiped it up.  Situation resolved! And we were all able to laugh about how silly I looked the rest of the way home!

My second situation was just this weekend.  I had a wedding to go to with my mom and I ended up wearing my blue dress.  I usually wear silver shoes with it, but I had to toss because they broke the last I wore them.  I grabbed a pair of clear shoes with silver accents that I thought fit.  As time went on, my shoes were really uncomfortable.  I don’t know why, but I decided to look at the size.  They were a size 7!  I’m in a 7 1/2!  Typically, I would have probably decided to still wear them, but complain about how uncomfortable they were.

However, this time, I was able to take a step back and see that the issue could be easily resolved.   There were a couple of hours between the ceremony and the reception, so we used some of the extra time to run to the store and look for some shoes that fit.  I found an awesome pair of silver shoes that looked great with my dress and will look awesome with some of my other outfits as well.  Situation resolved!

I would love to hear how thinking of something as a situation instead of a problem changed how you handled it.

Let me know in the comments below!

 

30 days of fitness, starts today!

I have been on a mission the last year and a half to better my mind and body.  I started working with a health coach in January of 2015.  My sessions officially ended just about a year ago.  I learned many things including about food choices that were better for me and we also worked on me at a personal level too. I like to think I was able to carry what I learned with me for the past year or so.

Then this past January I knew I needed to work a bit more on myself physically.  I don’t do well exercising alone, I like group settings.  I used to do Taekwondo with my boys, but we ended up having to drop it about two and a half years ago and I really missed it.  So I looked at Taekwondo dojangs in the area and found a great one about 5 minutes from my house.

Between the food and the exercise, I was edging closer and closer to my first weight goal.  Unfortunately, at the end of April, I had to ask my instructor to put our account on hold until the fall.  Baseball has consumed all our free time.

Since then, I have fallen far off the wagon.  My meal planning went out the window a few weeks ago and I haven’t exercised since I left Taekwondo.  So, Thursday I made the decision to buckle down and get some exercise in.  Coincidentally I ended up talking to a friend about how things have fallen by the wayside and how I need to get back into eating better and exercising again.

I also buckled down and ran on Friday, but it was hard.  I have only been out of exercise for just over a month, but I could tell a difference from the last time I ran when I was eating better and exercising a couple times a week.  This time, I couldn’t even run 2 miles.  I have noticed when I eat better it fuels my body better and my running is easier.  So that pretty much solidified my resolve to get back on track with my morning smoothies, and healthy lunches and dinners.

I am starting a simple 30-day fitness challenge and I want you to join me!  I know we’re all busy, so this challenge is going to be easy.  You don’t have to do anything huge.  Just get in some sort of exercise each day, for 30 days.  It can be 10 minutes, 15 minutes, 20 minutes whatever works for you.  The point is to get yourself moving for 30 days.  You can do something different each day if you choose or the same thing every day.  I will, likely, be doing something different each day as I know I get bored easily.

I am also going to work on getting my meal plans together each week.  This is something I was doing for most of the last year and I’ve found it is essential for me to keep eating in control, and my meals (somewhat) healthy, especially with baseball every night this summer.  Try your hand at creating meal plans during this 30-day fitness challenge.

During this challenge, I’m not going to focus on weight.  Because as I’ve learned, my body can be going through physical changes, but weight might not be going down.  I plan to measure myself instead.

I’ll post a couple times a week during this challenge and we can celebrate our successes and trouble shoot our issues.  Let’s work together to get healthy.  They say it takes 21 days to form a habit, so if we can do this for 30 day’s we’re on track to a healthier lifestyle!  I am looking forward to sharing these next 30 days with you!