My Plate. My Weight.

Remember the Food Pyramid? If not, it looked something like this:

The above nutritional diagram was introduced in 1992 by the US Department of Agriculture with the intention to provide science-based dietary guidance to the public on healthy eating habits. For example, as indicated by the largest section and base of the pyramid, one should eat twice as many serving of bread, cereal, rice & pastas as one should of vegetables. Similarly, the top of this pyramid says that fats, oils & sweets should only be consumed ‘sparingly’. Despite its popularity, this diagram contained significant inaccuracies. Nutritionists now know that carbohydrates, which make up a lot of breads, cereals, rice and pastas, get metabolized quicker in your body, and therefore stores more easily as unwanted fat, especially if given a sedentary lifestyle. Similarly, not all types of fats and oils are bad for you as previously conceived. Many of the oils found in vegetables, nuts, seeds, seafood, olives and avocados, contain essential fatty acids as well as vitamin E. These new discoveries pave the way for popular diet trends such as the Atkins and Ketogenic.

What Happened to the Food Pyramid?

In 2005, the USDA restructured its nutritional guidelines and introduced MyPlate. The new food guide(below) divides nutrition into 5 main food groups: Fruits, Vegetables, Grains, Protein, and Dairy. It suggests that fruits and vegetables should make up half of your diet, and grains and protein make up the other half. It also says that the majority of your diet should consist of vegetables and grains.

Below are Myplate definitions on what each food group actually includes:

Fruits: Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Vegetables: Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Grains: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grans a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

Protein: All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

Dairy: All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Oils: Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in the USDA food patterns.

Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados.

Next week, we will go more into the USDA dietary guidelines for Americans and dive deeper into fats, oils, and added sugars.

Please check out https://www.choosemyplate.gov/ to read more about Myplate, popular nutrition topics, as well as access online tools for weight management and healthy living.

Also, check out Harvard Medical School’s version of MyPlate, called the Healthy Eating Plate: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

#MyPlateMyWeight #MyPlateMyWins #RIPfoodPyramid

Weight Management Blog #2: Beyond the Fundamentals

A few weeks back, we went over some basic facts when it comes to losing weight, e.g., what’s ideal, what’s safe, and the fundamental science behind balancing your caloric intake. We learned that losing weight ultimately takes burning more calories than is consumed. Simply put, in order to lose weight, we need to eat less and move more on any given day. At this point, you might be saying to yourself, ‘OK, that’s fine, but how? Am I going to have to eat salads every day? Am I going to have to starve myself?’ The answer is no.

For this week, we’re going to look at some common types of diets out there and touch upon the theoretical basis’ behind those diets, as well as provide you some useful insights on the subject.

High protein-low carbohydrate diets

The theory behind this common dieting trend is that since carbohydrates get processed more readily and at a faster rate in the body than do proteins or fats, it gets metabolized quicker and also is more likely to be stored as fat. As it takes your body more time to process proteins and fats, these are considered more sustainable sources of energy. Thus, it makes people feel fuller for longer, less get stored as fat, and ultimately total calorie intake is reduced. Popular diets that center around this idea are the Atkins diet, which requires high-protein, low-carbohydrates, and a daily intake of ~2,000 calories; and the Ketogenic diet, which requires high-fat, low-carbohydrates, and limited protein. Disadvantages of such diets can be that they can contain high amounts of fat and cholesterol. Some experts also argue that prolonged consumption of high-protein diets may cause harm to kidney function, especially in older adults. Very low carbohydrate diets can also increase a person’s risk for ketosis, which may lead to nausea, fatigue, bad breath, and potentially more serious symptoms.

If you do decide to try out this type of diet, expect large amounts of weight loss during the first week or so, as the body uses up its carbohydrate reserves. During this period, the body will also excrete large amounts of water, adding to the weight loss. However, after this period, the body will begin to metabolize fats for energy, and as fats burn at a slower rate, weight loss will also slow down. It is important to keep in mind that a single gram of fat contains > twice the number of calories than in one gram of carb or protein. Therefore, it is important to monitor or even restrict your fat intake, especially if there is cardiovascular risk(s).

Low-fat diets

This is a good idea for those primarily concerned with cardiovascular health. Lowering the amount of saturated and trans fats help to lower cholesterol levels, therefore reducing cardiovascular risk. 10 grams of fat also contains about 90 calories, which again is double that of carbs or protein. Keep in mind, regardless of the diet followed, to lose weight, you must consume fewer calories than the body uses.

Liquid diets

Some individuals may look to lose weight by replacing food items, or even a whole meal or two, with liquids. The idea behind this is that since liquids have a lot of volume, it will expand the stomach and curb your appetite. Also, depending the drink, liquids can contain little to no calories. This dieting method may be effective, but one must remember to not deprive the body of essential nutrients.  

To learn more about diets, please visit Merck Manuals

EARTHWATER TIP ON DIETING: Replace some of your high-carb, high-fat foods with fruits, vegetables, and seafood.

Click HERE to find some nutritional data and downloadable posters on raw fruits, vegetables, and fish from the FDA.

#LetsGetIt #WinterBodyGoals

EW Ambassador: Bo Marchionte

Picture of Bo Marchionte running

Meet Bo, a guy who just loves to run and loves his EarthWater. In fact, he loves running so much that he’s been doing it every single day, straight, since 1998. We think that’s pretty cool, so we asked him some questions.

1.     It's obvious that you love running, which is why you’ve done it every day since 01.04.98. So, I can’t help but ask, Why? How did this start and what has kept you going every day for more than 20 years now?

Cal Ripken Jr. had his consecutive streak in baseball back in the 90’s and it kind of coincided with that. During that time, he was as iconic as any athlete in sports today. I knew I was never going to be the fastest and run the farthest but figured this would be an accomplishment if I could reach his consecutive game streak by running at least three miles per day. I would go a few days, maybe like 13 days in a row then then miss, but I finally decided to get serious about it and go after Cal, which luckily, I reached and surpassed, thankfully.

2.     Do you ever get tired of running or perhaps think about switching exercises?

Ironically no, my love has never been more intense. It is an addiction. The day before I’m already engaging in my head when and how far I plan on running. It is comical and maybe just sad how antsy I can get if I get with back-to-back three-mile days. I get nuts!

In regard to other sports I love them all but I’m a little reluctant to do some for the fear of getting hurt and not being able to run. Plus, I did some indoor soccer leagues when I was young, and guys were out there trying to dismantle your body. Wasn’t worth it.

3.     Do you run even when you’re injured or sick or out of town?

Yes, I’ve been sick just like everyone else, thanking the big man above that he has allowed me to avoid anything catastrophic. An ankle twist years ago, brought me to tears I thought I broke it. Arrived home my wife took me to the emergency and they took x-rays that came back negative. I told the doctor about the streak at that time and he shrugged his shoulders and said something along the lines, “you’re going anyway so what is the use of telling you to stay off it.”

When I’m out of town, I preplan routes and places I can go from where I’m staying. It is always one of my favorite things because you get a lay of the land that is avoided by cab or treadmill (which I never use). Love seeing a cool restaurant or shop on my run. Then after I clean up I know that around the block or up the road is a cool place I want to visit.  

The one run I get scorched about the most is the day our first born arrived. The doctor gave my wife an epidural and was informed that it would be a few hours before delivery. Laced up the shoes and out the door I went. Looking back might have been the best idea but in the moment she was napping and really just sitting there was all I was gonna do. Twenty minutes and bing, bang boom and it is done. 

4.     You look like you’re in incredible shape. Is that just from running or do you also do other stuff? Have you always been physically fit?

Thanks for the kind words. Far from incredible shape trust me on that. The passion is running and I do some sit-ups and push-ups. Never had a gym membership or lifted. I just like the freedom to lace them up and go out the front door and boom I’m in instance workout mode. Played soccer growing up and like most kids growing up, you are usually made to run when you mess up so I did not like running growing up at all. It was viewed as a punishment. Around 19 or 20 years old I began to tinker with it. It would be like two in the morning I’d be watching ESPN and decide to go running. Maybe half a mile but it was sporadic. Eventually a routine was developed. A little over three miles each day but not every day. Then finally I wanted to go streaking.  

5.     What is your resting heart rate?

No idea to be honest. I tell people all the time, I absolutely love running but I’m not what most people call a ‘runner’. People will say their glutes are tight and honestly, I’m like where are my glutes. Embarrassing to admit but it is the truth. I just run.  

6.     What is your typical running regimen? (average distance per day, max & min, time of day, etc.)

The goal each day is 8-10 miles, which doesn’t happen every day. One day might be three miles and the next day 14 miles. The least amount I go is three miles or 30 minutes. I keep a running calculator in my head that lasts seven to ten days, so I meet my goals of 60 to 80 miles per week. Typically, in the morning but not too early is when I run. It does vary from day to day. One day might be 9am the next 2pm.

7.     What's your favorite place to run at? Where do you dream of running?

Every day running it is Mill Creek Park in Youngstown, Ohio. About an hour away is the Cuyahoga Valley National Park, which host the Burning River 100 Endurance Race, which is rooted deep in my heart. Places I have on the Bucket List is The Behind the Rocks Ultra in Moab, Utah and the Great Wall of China Marathon is right up there. Following the No. 23 Earthwater racing car driven by Gray Gaulding on Instagram, gets my imagination thinking some running laps around Daytona or Talladega would be an ideal way to spend my running day.

8.     What is the longest time/distance you’ve run in one go?

Fortunately, I’ve been able to finish four out of the five 100-mile races I signed up for that remain very dear to me for so many reasons. Those type of races allow you to meet so many wonderful people via the other runners and volunteers. The bonding and encouragement from total strangers when you are at your lowest point are memories that so special. The next race I have is a 30k or 18.6 miles and I’ll have plenty of Earthwater on hand for when I hit the aid stations.

9.     What advice would you give those who are training to run for long distances?

My advice is if you can run a 5k then you can run a 10k. That means you can run a half-marathon and that means you can run a full marathon. I tell everyone the farther you go, it just means the pain is worse and most likely your average pace will slow dramatically (lolol). I’ve witnessed so many friends and family members who never dreamt of running a 5k and finishing. Then they eventually have a wonderful medal placed around their neck after running 26.2 miles. It takes most people time to build up to those distances, but it can be achieved.

10.  Lastly, if you would, how do you like Earthwater?

Love it! Came across it after a run about a year ago and was interested after I saw the bottle. When I asked the other runner about it, he gave me one of his own to try and I really enjoyed it. Loved the fact that is wasn’t packed with sugar and I believe most people truly love the taste of water after a workout. We drink other things besides water after a workout because of what is in the particular drink. Earthwater taste great and has those natural supplements our bodies crave after a workout. I’m confident in saying this because I’m literally running every single day that I feel better before, during and after my runs. A little extra appears to resonate in your performance once you have been drinking it for extended time (few days). Truly feel that anyone who is serious about diet or exercise should use and feel the benefits of the product. I joke about it, but I feel like Popeye getting his spinach when I open an Earthwater bottle.

Follow with us on his inspirational journey @bo_loves_running.                

#JustBoRunning #ExerciseGoals

 

150+ Self-Care Ideas & Activities You Can Do Today

It seems like wherever you turn these days, somebody is talking about self-care. You nod along as they dole out tips, but there’s a problem. You don’t know what self-care actually is. Now you don’t have to worry. This post is designed to help you understand the fuss around self-care without feeling foolish for asking.

What Is Self-Care?

Self-care can be defined as engaging in activities for the express purpose of improving our lives. That improvement can be mental, emotional, spiritual, physical, or social. Some types of self-care even engage more than one of these types. Actual self-care activities can be anything from meditating to exercise to calling a friend to chat. Naps can also count as self-care. Not every kind of self-care is going to work for everyone, so it’s important to experiment with different activities. That’s the best way to figure out what restores you the most effectively.

Why Is Self-Care Important?

The adverse effects of stress are numerous and obvious. Stress can harm your health, strain your relationships, and keep you from accomplishing your goals. Self-care is an excellent way to de-stress, so it’s become increasingly important to practice self-care. It’s also important to practice self-care so that we can have the best possible relationships with the people we care about. After all, half of each of your relationships is you. If you work on improving your life through self-care, you can give your best self to the relationships that matter most to you.

How Can Self-Care Affect Your Life

Self-care, when practiced regularly, can make a significant impact on your life. It can improve your health by decreasing stress. And if your method of practicing self-care includes exercise, you could have weight loss or muscle conditioning benefits too. Self-care often involves meditation or mindfulness. Both of these practices can calm your mind and make you feel very peaceful even in unpleasant situations. As mentioned above, self-care can improve your relationships too. When you are your best self, your relationships are maximized too. Becoming the best version of yourself doesn’t just strengthen your relationship with others, it can improve the way you see yourself. This is especially true with some of the techniques that focus on a positive outlook like body positivity and gratitude.

The Negative Side of Self-Care

If self-care is all about improvement, are there any downsides to it? Very, very few. A common self-care practice is to say “no” more often to activities that would overwhelm you. So instead of increasing stress by spending time doing things you don’t like, you can just say no instead. While this certainly reduces stress, it also skips out on opportunities to grow. Some people view self-care as selfish, but this isn’t completely true. Self-care enables you to have better interactions with everybody because you are investing time and effort into your self.

The abundance of lists and articles giving self-care tips can make self-care seem intimidating. But now you can see that self-care doesn’t need to be complicated. Just take care of your needs, and you’ll be a self-care expert in no time!

Self-Care Ideas

There are millions of self-care ideas out there. Different activities make different people happy and give them the feeling they desire. I might think that going for a swim will rejuvenate me and keep me fresh for the week. My mom, on the other hand, would love to cook for her grandkids and to take care of others is the kind of attention she needs.

There is no one list of ideas that make self-care what it is for an individual. This is not a cookie-cutter where everyone can use the same activities. For this reason, this self-care list will be split into different categories giving you ideas you can use to get you to that place where your mind and body feels like they have been cared for.

The 7 Vital Types Of Self-Care

I compiled a list of self-care ideas that may resonate with you. Look for the ones you can apply and start right away! Others are not so in tune with what you do. Just remember that this is a big list for everyone, so you will have to look for your personal favourites.

The ideas are broken down into 7 types. These 7 types of self-care was taken from PsychCentral and expanded upon. The categories are:

If you already know what kind of support you are looking for, you can browse through the sections and look for them. Have fun hunting! 🙂

Physical Self-Care Ideas and Activities

The physical side of self-care is basically the part that involves our body. Things, like exercising, eating right, and just getting fresh air, are the kind of things we are discussing here. Keep in mind that the body and our physical self connects to our mind and spirit resulting in a balance when done right. Thoughts can heal the body, like how a placebo cures an illness, so the physical aspects are always linked to the others.

Our bodies are built to be active. It wants to be move, grow and in turn, be healthy. Regularly being engaged in physical activities can help the body stay healthy and this keeps the mind sharp and active as well.

Being physically active is not just about your body. It gives great mental stimulation which helps you get through the week or even tough times. Here are the ideas you can use today:

  1. Take a walk around your neighbourhood.
  2. Go to the park in the morning.
  3. Walk the dog or take a walk while watching other pets.
  4. Go outside and take a deep breath (For some fresh air).
  5. Drink a big glass of water (Right Now).
  6. Stand up and stretch your whole body. (From head to toe)
  7. Organise a hike with your family.
  8. Head to the waterfalls and enjoy a light swim while relaxing.
  9. Join a running group around your neighbourhood (Or start one with friends).
  10. Try Yoga.
  11. Play some music and dance. Or just move to the beat.
  12. Walk up or down the stairs and back.
  13. Go for a massage.
  14. Cycle to a nearby shop.
  15. Sit in the sauna/steam room to sweat it out.
  16. Sleep in this weekend.
  17. Take a 20 minute nap.
  18. Spend some time out in nature. (Take a drive to a place away from your home/city)
  19. Join a gym.
  20. Take a free martial arts class.
  21. Take a run by the beach.
  22. Go for kayaking.
  23. Look for an archery range and try it.
  24. Take some friends out bowling.
  25. Go for indoor rock climbing.
  26. Take the kids to a theme park and have fun.
  27. Grab a healthy fresh juice.
  28. Take an ice cold shower.
  29. Play catch with someone.
  30. Go outside and enjoy the sun (for a few minutes).

Emotional Self-Care Ideas and Activities

Emotions have a huge part to play in our daily lives. One moment can make or break our long-term relationships. Exploring and feeling emotions can be vital to self-care. In times of stress, instead of using our minds, we tend to let our feelings make the decisions.

Emotional self-care activities can help us take control and release anything stuck inside of us. These ideas and activities will help you deal with emotions and control them better when the time arises.

  1. Take deep breaths and focus on breathing, nothing else.
  2. Read a positive quote to start your day, everyday.
  3. Spend less time on social media. Limit yourself to 1 hour a day or less.
  4. Write out your thoughts on a journal.
  5. Wake up in the morning and be grateful for the things you have.
  6. Put up a positive wallpaper on your desktop.
  7. Write down some goals.
  8. Talk to a friend about what’s troubling you.
  9. Cry every once in a while.
  10. Watch a sad movie or listen to some sad songs. But come back stronger after.
  11. Unfollow negative people/friends on your social media.
  12. Spend less time with toxic people in your life.
  13. Stuff yourself with your favourite food, but only occasionally.
  14. Read old letters or messages from loved ones that will make you feel better.
  15. Draw or paint. Be creative and let your emotions out.
  16. Tidy up your room and work place. This will help declutter your mind.
  17. Do something that makes you very happy today.
  18. Take a quiz about yourself.
  19. Look yourself in the mirror for 5 minutes and start pondering.
  20. Meditate.
  21. Eat some dark chocolate. It increases dopamine.
  22. Go for a movie in the cinema all by yourself.
  23. When you’re in the car alone and no one is around, scream and let everything out!
  24. Read a fictional book.
  25. Read about people who overcame adversity.
  26. Visit an old folks home.
  27. Carry a baby.
  28. Take a day off from work on a weekday and spend time alone.

Spiritual Self-Care Ideas and Activities

When you think of spiritual, religion always comes to mind. But it is not always the same. It’s not just about religion. It’s about connecting with the universe, being in balance with nature and having a higher purpose than yourself.

Our values are relevant here. It is different from emotional self-care, but the spirituality helps to keep emotions in check. Here are some activities to help give you a better perspective and calmness to your life.

  1. Attend a church, temple, mosque or anything religious.
  2. Read thoughts and quotes from spiritual leaders.
  3. Meditate with thoughts on the goodness of the world.
  4. Give to a charity.
  5. Do something nice in secret. Eg. Pay for a random table’s meal at a restaurant and keep it a secret.
  6. Pray.
  7. Ask the universe/higher being for forgiveness.
  8. Fast for a day and use the time to reflect.
  9. Take a weekend off social media.
  10. Take a weekend of technology.
  11. Volunteer at a charity.
  12. Read parts of the Bible (Even if you’re not a Christian).
  13. Read about the Buddha and the Dalai Lama.
  14. Look at a different religion from their perspective (Don’t judge them).
  15. When there is a quarrel, stop and say sorry even if you know you are right.
  16. Learn to and practice relaxing mentally and physically.
  17. Leave an exceptionally big tip to a nice waiter.
  18. Learn breathing techniques to relax.
  19. Physically give things to the needy and see the look on their faces.
  20. Volunteer at an animal shelter.
  21. Visit random people at a hospital with gifts.
  22. Try being a vegetarian for a week.
  23. Learn about the law of attraction.
  24. Spend a weekend away in silence (Silent retreat).
  25. Take up Tai chi.
  26. Try Bikram yoga.
  27. Go on a shamanic journey.
  28. Take a spiritual discovery trip.

Intellectual Self-Care Ideas and Activities

Intellectual self-care involves how you think and what makes you develop intellectually. It is about expanding your mind and intelligence to be a smarter you. It could be career development or any of your creative pursuits.

If you want to better yourself and be more successful in life, this is the place to develop.

  1. Read thought provoking books.
  2. Play Sudoku.
  3. Play brain developing games.
  4. Stop watching television.
  5. Regularly exercise your mind with any of these activities (Regularly!).
  6. Get enough sleep.
  7. Do math questions.
  8. Read book reviews. Try Blinkist.
  9. Take deep breaths and get some fresh air.
  10. Eat brain foods like nuts, essential oils and vegetables.
  11. Organize your thoughts with diagrams and charts.
  12. Reduce mindless activities (Those that involve passive thinking(.
  13. Play with a rubik’s cube.
  14. Limit your sugar intake.
  15. Learn a musical instrument.
  16. Be thoughtful of your activities. Focus and avoid letting your mind stray too much.
  17. Listen to classical music like Mozart and Beethoven.
  18. Talk to smarter people.
  19. Watch TED talks.
  20. Listen to podcasts that are relevant.
  21. Learn history.

Social Self-Care Ideas and Activities

Self-care can also mean building relationships with others. Making sure those relationships stay healthy can be the key to your own happiness. We as humans are social beings. We need to be around people a lot. Friendships provide that. They provide the support necessary and the variety we need in our lives.

Social self-care is a vital part that we still rely on others to contribute to. Friendships are especially important in difficult times, and that is where we feel the most secure. Having good relationships will surely lead to a better self and a better life.

  1. Call a close friend to say hi.
  2. Talk to a stranger at the supermarket.
  3. Organize activities every month with your friends.
  4. Find a new hobby that involves people.
  5. Have a chat with the waiter or cashier when you’re out eating.
  6. Look for an online support community and start supporting troubled people.
  7. Bake cookies and give them to your neighbours.
  8. Send a postcard to an old friend far away.
  9. Head to a bar or party and talk to someone.
  10. Organize or attend an old school/group gathering.
  11. Take your kids out to the playground and chat with other parents.
  12. Host a movie at your place and invite friends over.
  13. Have a picnic with loved ones.
  14. If you’re single, try speed dating once.
  15. Take a friends dog out for a walk and say hi to other dog walkers.
  16. Join a book club.
  17. Join Toastmasters.
  18. Organize board game night.
  19. Attend networking events.
  20. Travel the world and get to know people.
  21. Do something you used to do with a group of your old friends (The thing that brought you all together).
  22. Post an old funny picture of yourself with or without your friends on social media and respond to the comments.
  23. Smile at everyone you see today even if they are strangers.
  24. Greet everyone in your path today with a simple ‘hi, how are you’.
  25. Take a road trip with some old friends.
  26. Ask a friend for some personal advice.

Relational Self-Care Ideas and Activities

Relational self-care is about strengthening relationships with our family members. This includes our significant others, siblings, parents, kids and other family members. Having a close family can do wonders for yourself.

This is not just about being social, it is also about getting closer to the ones that matter. Even if you’ve had a rough time with one of them, it is always reconcilable. Whoever’s fault it is, the winner will still be the one who makes up first. So whether you’re a tight-knit family or one thats falling apart, keep these ideas in mind.

  1. Have dinner with close family at least once a week.
  2. Call your parents up just to say hi.
  3. Organize family activities that the young and old can participate in.
  4. Make it a point to bring everyone together, maybe for a meal.
  5. Invite everyone’s kids over to your place for a kids day.
  6. Go on short trips together.
  7.  Take a drive to the old house or grandma’s house where you all used to play when you were little.
  8. Have kids birthday parties together.
  9. Organize a pizza night for all the kids.
  10. Take the kids out for ice cream once a month.
  11. Tell your brother or sister about your problems.
  12. Have a date night at least once a month.
  13. Celebrate Christmas and Thanksgiving together.
  14. Surprise your parents with a gift.
  15. Spend a day with just your brother or sister in law.
  16. Volunteer to help a charity with your family members.

Safety And Security Self-Care Ideas and Activities

Safety is essential and often overlooked when it comes to self-care. What is self-care if you don’t keep yourself safe? Whether it’s financial, physical or mental, we need to keep ourselves safe from any dangers that could potentially harm us. Here are some ideas of how you can do that:

  1. Keep simple personal budgets on your finances.
  2. Take short courses on safety like fire hazards, etc.
  3. Buy insurance.
  4. Always be in touch with a loved one.
  5. Take a self defense class.
  6. Keep important phone numbers around.

Conclusion

There you have it. A long list of self-care ideas for everyone and everything. Did you enjoy reading it?

If you have any ideas that are not included, drop a comment and I’ll add it to the post!

Remember to take care of yourself and please share the post 🙂

A Special Thank You and Shout Out to the people at www.selfdevelopmentsecrets.com for sharing this blog with us!! Visit their website to find a mountain of articles, tips and ideas to personal care and development.

The Egg: Still Alive and Kickin’

The egg. It is, has been, and most likely will remain a staple food item in all of our lives. Records dating as far back as 1400 B.C. show fowl birds laying eggs for man in Egypt and China. Hens have been domesticated in Europe since 600 B.C. Today, we add it to dishes, baked with it, use it as batter, and throw it at the occasional house. A million questions have been asked about it. Should we eat the yolk? Should we eat the white? Should it be included in the vegetarian diet? Did it come before or after the chicken? More importantly, its nutritional value remains heavily debated over.

A recent, long-term study involving the analysis of almost 500,000 Chinese adults found that increased egg consumption (up to <1 egg/day) can significantly decrease cardiovascular risk (Cardiovascular disease, Ischaemic heart disease, major coronary events, haemorrhagic stroke as well as ischaemic stroke). Specifically, the results showed that daily consumers had an 18% lower risk of cardiovascular disease related death and 28% lower risk of haemorrhagic stroke death compared to non-consumers. Statistical analysis attempts to take into account potential co-factors such as age at recruitment, sex, education level, household income, marital status, alcohol consumption, physical activity, BMI, waist to hip ratio, prevalent hypertension, use of aspirin, family history of cardiovascular disease, intake of multivitamin supplementation and dietary pattern. Excluded from the study were individuals reporting a history of cancer, heart disease or stroke, and diabetes. READ THE FULL REPORT HERE1.

 *The egg also contains essential minerals, specifically Phosphorus, Iodine, and Selenium.3

Happy Friday EW Nation. Eat eggs and drink EarthWater.

#JustCrackIt  

 

REFERENCES

[1] http://heart.bmj.com/content/heartjnl/early/2018/04/17/heartjnl-2017-312651.full.pdf

[2] https://www.incredibleegg.org/egg-nutrition/#history-of-the-egg

[3] https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/vitamins-and-minerals

Dehydrated?

DEHYDRATED?

Maybe… I don’t know. How can I tell? Well, here at Earthwater, we’re all about keeping YOU hydrated for the summer time.  This week, we wanted to remind you of some of the symptoms that could come with being DEHYDRATED:

·       Extreme thirst

·       Less frequent urination

·       Dark-colored urine

·       Fatigue

·       Dizziness

·       Confusion

Specifically, for Infants or Young Children

·       Dry mouth and tongue

·       No tears when crying

·       No wet diapers for three hours

·       Sunken eyes, cheeks

·       Sunken soft spot on top of skull

·       Listlessness or irritability

When Should You See a Doctor?

·       If diarrhea lasts for 24 hours or more

·       If your infant Is irritable or disoriented and much sleepier or less active than usual

·       If you are unable to keep down fluids

·       If you have bloody or black stool

To learn more about potential causes, risk factors, complications, and prevention methods, please visit mayoclinic.org

FULHUM contains 77+ natural trace minerals that help to better rehydrate your body.

 

Where In the World is the Hottest, Right Now

Hello, EW Fans!  You were probably wondering to yourself this fine Friday morning, “where on earth is it the hottest right now?” Well, we have your answer.  Below are 19 cities with the highest temperatures as of 10:00 AM CST.  

Here are some easy-to-do tips to help keep you healthy & hydrated throughout the day for Summer time: 1.    Keep a bottle of water next to you.  Better yet, why not a bottle of FULHUM water.  2.    Remember to put on Sun Screen. 3.    Eat food and fruits with high water content.  4.    Limit intake of potential diuretics such as coffee, teas, and colas. 

THE BASICS of Dieting and Exercise

Summer time is BACK AGAIN!! For some, this means family, friends, fun, and pool season. For others, unfortunately, it can mean fat, fat, and fat. We know how much shade tummy tub can throw on your summer plans, so for this week, we’re going to talk about some basics that involves weight-loss. If you are adamant about losing weight, we’ve collected some research that will help you get on your way. As always, we turn to our trusted resource, MERCK MANUALS, to assist us in helping you merc away those unwanted pounds.

Listed below are some notable points we took from an article on weight-loss, written by Dr. Adrienne Youdim, MD, Associate Professor of Medicine; Associate Professor of Medicine, David Geffen School of Medicine at UCLA; Cedars Sinai Medical Center.

ABOUT DIETING

-          Weight loss ultimately requires consuming fewer calories than the body uses, so therefore it is important to keep in mind that in order to lose weight, you’ll have to eat less and exercise more.

-          As people lose weight, the body starts using energy more efficiently (a mechanism to protect against starvation). This is why weight-loss is always an uphill battle.

-          One pound of body fat stores about 3,500 calories

-          People are usually advised to consume 500 to 1000 fewer calories per day to lose about 1 to 2 pounds per week

-          How much fat and weight are lost, even when the same number of calories is eliminated, varies a great deal from one person to another

-          Most conservative weight loss diets involve consuming at least 1,200 to 1,400 calories a day

-          When rapid weight loss is needed, fewer than 1,200 calories may be consumed, though this should be used only if prescribed and supervised by a doctor

-          Diet should contain enough essential nutrients, including protein, vitamins and minerals!

-          Consuming fewer than 800 calories is NOT RECOMMENDED

-          Weight loss diets should provide about the same volume of food, but less calories (less saturated fat and sugar and more fluids and fibers)

ABOUT EXERCISE

-          Vigorous walking burns about 4 calories per minute. That’s 240 calories in 1 hour.

-          Running can burn twice as many calories (about 6 to 8 calories per minute).

-          When at rest, muscle tissue burns more calories than fat tissue, which is why weight and resistance training is recommended to increase muscle to fat ratio and maintain weight-loss.   

Always remember to consult a doctor before making lifestyle or health related changes, especially if you have medical issues or in an older age group. For the full article, which includes general guidelines as well as analyses on different types of diets, please visit MERCK MANUALS.

Also, have you heard of our Sugar-Free Weight Loss Challenge? We’re giving away a free trip!!!

National Osteoporosis Month is Here Y’all!

Hey EW Nation! We are about health! So, as part of health, we’d like to make you aware of National Osteoporosis Month. It’s a campaign headed by the National Osteoporosis Foundation intended to educate individuals on the prevention and management of Osteoporosis. Just take a look at their Jumping Jack Challenge Videos! https://www.nof.org/about-us/building-awareness/jumping-jack-challenge/

To help us learn more about Osteoporosis, CONSUMERSAFETY.ORG kindly offered us some information and resources regarding this topic:

About Medication Use

-        “Experts say it is crucial to weigh the benefits of the medicine against the possible negative effect on the bones.”

-        “The US National Library of Medicine reports that many doctors are unaware that commonly prescribed medications contribute to significant bone loss and fractures. This is why it’s important for patients to research their medications.”

-        “Corticosteroids such as prednisone may be used as a therapy to treat rheumatologic inflammatory conditions such as rheumatoid arthritis and systemic lupus erythematosus. Severe inflammation caused by these conditions can damage critical organs, which is why steroids may be prescribed. Corticosteroids have been shown to cause glaucoma, high blood pressure, and osteoporosis, so it’s essential for doctors to monitor a patient while going through steroid therapy.”

-        “The elderly population has the highest risk for drug-induced osteoporosis. Drug-induced osteoporosis occurs when therapeutic agents increase the risk of significant bone loss and fracture.”

-        “If you’re concerned about a medication casing bone loss, talk to your doctor to find out if there’s an alternative. Never stop taking a medication without speaking to your doctor first.”

About Lifestyle

-        “A poor diet often consists of high fat, salty foods. Sodium causes calcium loss, which weakens bones over time.”

-        Exercise strengthens muscles and improves overall bone health. Experts recommend incorporating weight-bearing and muscle-strengthening exercises into a weekly routine for optimal bone health.”

About Gender and Age

-        “Women are much more likely to develop osteoporosis than men, though men do develop the disease”

-         “Did you know estrogen helps to protect the bones? This hormone decreases sharply when women reach menopause, which may lead to bone loss. This is why the chance of developing osteoporosis increases as a woman ages."

-        “For both men and women, as a result of the aging process, the bone deteriorates in composition, structure, and function, which can predispose people to osteoporosis.”