Ok, it took me a while to get on board with the lemon water thing. I was a hater and thought it was total BS, but then I actually tried it and I’m a convert.
Here are some benefits of lemon water (from Life Hack), the photo is my own.
Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)
Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.
If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.
Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.
Helps you lose weight
Lemons contain pectin fiber, which assists in fighting hunger cravings.
Cleanses your system
It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.
Keeps your skin blemish-free
The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.
Gives your immune system a boost
Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.
Excellent source of potassium
As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.
Freshens your breath
It also helps relieve toothaches and gingivitis (say wha?). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.
Gives you an energy boost
Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)
Helps to cut out caffeine
I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.
Helps fight viral infections
Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.
For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.
Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.
I have been talking to my girls a lot this week about the little things that you can do to stay on track. A lot of the girls (as well as myself) often struggle with urges to eat crap, being influenced by family or friends around us eating food we know we shouldn’t have, working late and then wanting to eat bad food, etc.
So how can we combat this? I think it all comes down to being CONSCIOUS of your choices. For example, how often do we say, “screw it, I’m eating crap”? And that’s it, we just do it. I think it’s important to stop in that moment and think, “How am I going to feel about myself after I eat this? Am I going to feel sluggish and bloated? Is it really worth it?”
Be conscious! And WRITE IT DOWN. Being conscious of the choices you are making, even if they are poor choices is everything. Write down what you are eating, even if it’s bad. Write down every time you ate bad and why. I promise you, after seeing a few days of your habits in black and white, it is easier to change them.
Also, PLAN AHEAD. My grocery list is work. I sit down, decide what I’m eating for the week, and then make the list. I don’t leave my food intake to chance.
Then, MEAL PREP. DO NOT WAIT for yourself to be hungry, if you start looking for food when you are already ravenous, you’ve set yourself up for failure.
I also pack tons of snacks. ALWAYS PACK EXTRA SNACKS. I promise, you will get stuck at school, work, a doctor’s appointment. Be prepared.
We also often confuse hunger and thirst. So cross that off of your list. HYDRATE HYDRATE HYDRATE.
And to reiterate my last post: Be consistent! And don’t think of your end goal, it’s too overwhelming. Think of what you can do today, the here and now.
It is POSSIBLE.
As always if you ever need help, you can email me at Fitwithsami@gmail.com.
Let’s talk periods. Yes, periods. My girls ask me questions via text or video chat, on our private group…but why can’t we talk about it??
Obviously we are all different. Some of us have crazy cravings during PMS, some during our periods, some don’t have any cravings at all (I hate you!!). And cravings range from chocolate to bagels to pickles. But how do we deal?!?!?
I’m no expert, but I know what works for me.
To level out my blood sugar and combat those chocolate cravings, I eat fiber-rich whole grains. I also try to actually incorporate chocolate in my diet. I have quality dark chocolate a few days a week (even when I don’t have my period) so that I never CRAVE it.
I eat fat! I know, you’re all like, “huh?!” But high-quality fat is GOOD for you. Fat is actually what makes us feel satiated (full and satisfied). Nut butters, olive oil, coconut oil… good choices!
I’ve read a few studies that say that women often have low calcium levels during their period which could lead to you craving things like ice cream. I incorporate yogurt (full fat) and eat calcium rich veggies like broccoli and kale.
I also usually have an extra serving of red meat during my period (I know, I know). But often we crave it because of low iron levels.
To go back to my first point…actually incorporate what you are craving! If you think, “I can’t have that EVER!!” Well guess what? You just set yourself up for a binge you’ll regret. Incorporate the healthiest version of what you crave and in moderation. It does wonders! I have popcorn with a tablespoon of coconut oil, himalayan sea salt, and some quality dark chocolate chips (there shouldn’t be many ingredients beyond cocoa). I aim for 80% cocoa or above. It’s so rich that just a bit satisfies my sweet tooth!!
Cosima strained her neck, turning so that she could see out into the parking lot from the partially fenced in patio. She was beginning to wish that they could just go to the party thing Shay was insisting they go to after dinner. A few beers might help with the nerves. And getting decked would be a relief at this point, they seem to have run out of topics of conversation.