What Is MCT Oil And Why Should You Use It?

What Is MCT Oil And Why Should You Use It?

MCT oil is so popular right now. We are hearing about it everywhere. It is being added to coffees, dressings, and your morning protein shake. But what is it really? And should we be using it? Today I have all the answers for you, but ultimately you get to decide whether or not to add it to your diet.

So, what even is MCT oil?

MCT stands for medium-chain triglyceride oil. It is essentially a short-length fat that is easily digested by our bodies. Its benefits include adjusting how your body processes these fats. MCT oil is extracted fro coconut, palm oil, dairy products, and other foods. There are many different types of MCT oils, but caprylic and capric acid types are the most popular of the MCT oils.

What does MCT oil do for us?

MCT oil has many health benefits that are backed by science. Here are a few of the benefits:

  1. Weight loss

Consuming MCT oil helps us to feel full, therefore preventing us from eating too much and thus gaining weight from overeating. Our body processes MCT oil differently than other fats and this may help us to burn calories. We also have to store less fat because MCT oil can be immediately transformed into energy.

  1. Energy

MCT does not have to be broken down the same way that other fats do by our liver, therefore making it an immediate energy source. MCT oil is known to be a brain booster because of this immediate energy source.

  1. Assist with managing Epilepsy and Alzheimer’s disease

MCT is able to be transformed into ketones, which may help manage Epilepsy by reducing the frequency of seizures. This should be managed with the support of a Physician, however. Please do not start an MCT oil regimen to manage Epilepsy without consulting a professional. Ketones also help to block the work in the part of the brain that promotes memory loss, therefore potentially making it beneficial for Alzheimer’s patients.

  1. Fight bacteria

MCTs, in coconut oil, help to reduce several different bacteria. Some that are responsible for the development of skin infections and others that reduce the development of fungus. This could be related to the caprylic, capric, and lauric acids that are found in MCTs. Further research will need to be done on this topic, however.

  1. Help control blood sugar levels

For people experiencing Type 2 Diabetes as related to being overweight, using MCT oil to increase fat burning can be helpful in long-term maintenance and weight loss. MCT oil use can reduce body weight and insulin resistance. If a person were to lose enough weight, they could potentially reverse the condition of Type 2 Diabetes or drastically decrease its impact.

Where to get it

MCT oil has many physical health benefits. It, like anything, should be used in moderation because it may be hard on your gastrointestinal system at first. Find a good recipe for a morning smoothie and maybe add some. I suggest ordering this product off Amazon, it is a best seller!

$26.55

Could Red Light Therapy be the Fountain of Youth We’ve Been Looking For?

Could Red Light Therapy be the Fountain of Youth We’ve Been Looking For?

Red Light Therapy is becoming so popular right now. It seems like people cannot stop talking about it. I’ve seen these beds at tanning salons, the gym, and other hair and nail salons around town. I have enjoyed using them and noticed the benefits almost right away on my skin. Reduction of pores and acne have been great benefits for me, especially considering these have been lifelong struggles for me.  However, the benefits don’t end there. Red Light Therapy truly has so many benefits. And the research is still continuing. We don’t yet know the full benefits that it can offer us. We are also still learning about how to use it effectively.

What is Red Light Therapy?

Red Light Therapy gives your skin concentrated exposure to natural light. It is absorbed by the cells up to 10 millimeters deep. Originally used by scientists to grow plants, red light promotes the growth of cells. Red Light Therapy promotes energy in cells and prompts the cells to regrow and repair as related. You can imagine the good that this can do for our often dry and cracked skin.

What are the benefits of Red Light Therapy?

Red Light Therapy is found to have some of the following benefits for our skin:

  1. Wound healing and repairing of tissue- Repairing tissue can be helpful for so many things. Thing cuts, tears, scrapes, and other wounds. This light can help.
  2. Promote hair growth- I don’t know about you but I would love if my hair would grow. Red Light Therapy has been found to grow in patients who have alopecia (a disorder where the hair falls out). Treatment started as soon as the hair begins to fall out will be the most successful in regrowth. Unfortunately this cannot promote hair to regrow after it is dead because the light cannot enter the cell if dead. Please note that it can take approximately 2-3 months of consistent exposure to red light for the hair to begin to grow
  3. Treats carpal tunnel syndrome- A condition where the nerves are damaged, light therapy can be beneficial in treating it on a short-term basis. However, typically surgery is still required to fix it long-term
  4. Stimulate healing of wounds that typically struggle to heal, such as diabetic ulcers- Red Light Therapy even helps some of the deepest wounds that can take years to heal. Red Light Therapy can boost the skin’s ability to heal itself by 200%. This is a significant result
  5. Assist with Psoriasis treatment- Psoriasis is a skin condition that can affect people their entire life and Red Light Therapy can assist by reducing the lesions that it causes. Kim Kardashian has been very honest about her experience and use of Red Light Therapy to attempt to treat her Psoriasis
  6. Assist with pain and morning stiffness related to arthritis- this therapy is very soothing and can assist with some pain associated with Rheumatoid and other kinds of arthritis
  7. Improve complexion of skin- This is one of the most commonly talked about benefits of Red Light Therapy. It has been helpful in treating my acne and others have reported the same benefits
  8. Diminish wrinkles- By improving complexion in skin and building collagen, Red Light Therapy helps to diminish wrinkles. This is why it is so commonly talked about when discussing aging
  9. Fix skin damaged by sun- It’s no secret that sun damages the skin. This is why we should all use sunscreen daily. Red Light Therapy can help in long-term management of damage to the skin by the sun
  10. Prevent cold sores- It works to prevent reoccurring herpes related cold sores.
11. Diminish scars- Size and discoloration of scars are reduced by this light therapy. 12. Minor burns- this light therapy will send blood to areas that need it in order to heal, such as minor burns (think curling iron). 13. Sleep- it promotes the production of melatonin that the body uses to relax and go to sleep This is an incredible list. It is hard to imagine that this therapy could have such wide reaching benefits. And if so, why aren’t I doing it every day? The thought of having skin that looks youthful and healthy is appealing to most people. And it may help us all in many different ways to take the time to receive this treatment. There is also some, but mostly very little to none, evidence that Red Light Therapy may also help with the following conditions:
  1. Depression
  2. Detoxification for the body
  3. Boosting the immune system
  4. Reducing cellulite
  5. Weight loss
How to use Red Light Therapy?
             There are plenty of devices that you can purchase online to try at home. However it is unclear what the optimal amount of rays to receive are and because of this, a device at home may not offer the highest benefits that a professional device offers you. Professional beds can be accessed via tanning salons, spas, gyms, and other salons. You can Google to find the nearest and most affordable device near you. Unfortunately at this time insurance mostly does not cover the use of this therapy for health related reasons. This is likely due to the fact that research is still being conducted to show its benefits. What are some other kinds of light therapy? There are additional types of light therapy that may be worth exploring. They are as follows:
  1. Laser treatments- There are many different types of laser treatments that work to resurface the skin to fix acne, wrinkles, and other related conditions. To read more about laser treatments, read here!
  2. Natural sunlight- exposure to natural sun is crucial for the development of Vitamin D. It helps with overall health, protection against inflammation, lowers blood pressure, and assists with depression
  3. Blue Light Therapy- Violet or blue light is used as an alternative to other kinds of treatments. It assists with conditions that exist under the skin such as acne, hyperplasia, and enlarged glands. Blue light therapy can also be beneficial with depression
  4. Green Light Therapy- This can be extremely helpful in reducing chronic pain. For example, migraines. It also reduces inflammation to help manage pain
  5. Ultraviolet Light Therapy- this therapy offers treatment for neurosis, scalp diseases, sciatica, cramps, and others and has been being used for many years
So, if you’re looking for youthful and healthy looking skin, consistent Red Light Therapy or other light therapies may be for you! Please note that you should always consult your Physician or Dermatologist before starting a new skin routine. If you have wounds, acne, or Psoriasis and you haven’t tried it, Red Light Therapy may be the next step. And it may be the answer to remain youthful looking forever without surgeries and Botox! Can you imagine lacking wrinkles, scars, and any discoloration? Sounds youthful to me. Let me know if you try it and if it works for you. If nothing else, you can’t go wrong laying in a bed listening to music and feeling warm for 20 minutes or so. You have nothing to lose!

11. Diminish scars- Size and discoloration of scars are reduced by this light therapy.

12. Minor burns- this light therapy will send blood to areas that need it in order to heal, such as minor burns (think curling iron).

13. Sleep- it promotes the production of melatonin that the body uses to relax and go to sleep

This is an incredible list. It is hard to imagine that this therapy could have such wide reaching benefits. And if so, why aren’t I doing it every day? The thought of having skin that looks youthful and healthy is appealing to most people. And it may help us all in many different ways to take the time to receive this treatment.

There is also some, but mostly very little to none, evidence that Red Light Therapy may also help with the following conditions:

  1. Depression
  2. Detoxification for the body
  3. Boosting the immune system
  4. Reducing cellulite
  5. Weight loss

How to use Red Light Therapy?
             There are plenty of devices that you can purchase online to try at home. However it is unclear what the optimal amount of rays to receive are and because of this, a device at home may not offer the highest benefits that a professional device offers you. Professional beds can be accessed via tanning salons, spas, gyms, and other salons. You can Google to find the nearest and most affordable device near you. Unfortunately at this time insurance mostly does not cover the use of this therapy for health related reasons. This is likely due to the fact that research is still being conducted to show its benefits.

What are some other kinds of light therapy?

There are additional types of light therapy that may be worth exploring. They are as follows:

  1. Laser treatments- There are many different types of laser treatments that work to resurface the skin to fix acne, wrinkles, and other related conditions. To read more about laser treatments, read here!
  2. Natural sunlight- exposure to natural sun is crucial for the development of Vitamin D. It helps with overall health, protection against inflammation, lowers blood pressure, and assists with depression
  3. Blue Light Therapy- Violet or blue light is used as an alternative to other kinds of treatments. It assists with conditions that exist under the skin such as acne, hyperplasia, and enlarged glands. Blue light therapy can also be beneficial with depression
  4. Green Light Therapy- This can be extremely helpful in reducing chronic pain. For example, migraines. It also reduces inflammation to help manage pain
  5. Ultraviolet Light Therapy- this therapy offers treatment for neurosis, scalp diseases, sciatica, cramps, and others and has been being used for many years

So, if you’re looking for youthful and healthy looking skin, consistent Red Light Therapy or other light therapies may be for you! Please note that you should always consult your Physician or Dermatologist before starting a new skin routine. If you have wounds, acne, or Psoriasis and you haven’t tried it, Red Light Therapy may be the next step. And it may be the answer to remain youthful looking forever without surgeries and Botox! Can you imagine lacking wrinkles, scars, and any discoloration? Sounds youthful to me. Let me know if you try it and if it works for you. If nothing else, you can’t go wrong laying in a bed listening to music and feeling warm for 20 minutes or so. You have nothing to lose!

The Best Winter Workout Leggings

The Best Winter Workout Leggings

“I can’t wait to lace up my sneakers and trudge through an inch of snow, fall into a freezing mud puddle and slip on unforeseen ice and fall on my face!” said no one, ever.

Isn’t it hard enough just lacing up your sneakers? No one really wants to exercise in the wintertime, but it is one of the better seasons to kick start a decent cardio regimen. The air is crisp, there’s little to no competition for the nearest track or trail, and the over-abundance of wintertime desserts aren’t near as guilt-ridden.

The most difficult part of hitting the pavement in the winter (besides actually doing it) is arguably finding clothes to wear.  After all, you need to find clothes that will provide enough support, stamina and weather resistance while you’re making your butt and thighs look fabulous.

Through a little research I’ve found that there’s a list of bells and whistles that I’d like in my winter athletic clothes.  But, those features don’t’ always match what I’m willing to spend.

I mean, yeah, it’s nice to have a $100 pair of leggings that provide top notch quality and materials. But, it’s also nice to have an extra $100.

With that in mind, I decided to search for the perfect winter leggings based on three important factors.

The first factor is sizing.

Are the running pants created for people who aren’t just smalls and mediums?  Will they work for lots of types of people?

Second- quality and functionality.

Obviously winter leggings need to be made for winter.  If it’s cold, raining, or snowing, will you be soaked and uncomfortable? What other functionality do they have? Do they have at least one pocket? Are they high waisted, breathable, made of high quality?

Third, I’m looking for leggings that are affordable.

No, you might not be able to get the highest quality athletic clothes for $10, but are they worth $20, $30, or $50?

Based on those criteria here are some of the top leggings I found on Amazon.

These first leggings, are moderately priced which is nice.  They come in sizes up to XXL and there are 5 different designs to choose from, including an adorable marble pattern, which I adore because I will shamelessly waltz into a coffee shop post-workout and begin my “cool down” with a drink and a self-rewarded sit down.

These tummy control workout/running leggings reach all the way down your legs to protect those already sore calves and offer what they call a “4 way stretch”.

I should also mention they are non see-through so no need to be timid if you have to hit an extra hamstring stretch mid-run. Overall they hit all three of my most  important elements to buying winter running leggings.

Dragon Fit High Waist Yoga Leggings

$20.98-$22.98

This next pair comes in an unreasonable amount of choices and is highly affordable. This might be my favorite out of the three I’m comparing because not only does it fulfill my list, it supplies more than enough features.

Suggesting to order up one size from what you would normally buy might be good advice for lots of this style and they offer up to large, so for my plus size sisters, there are plenty of other options but they may just surprise you and if you decide to buy one of each style, just send these back in exchange for another.

I am that confident that out of these three you will find at least one that works beautifully for your shape and lifestyle.

They are specifically designed for winter weather with moisture wicking, heat retention and thermal heat adaption. 

I also am really into the fact that they have a skirt with attached leggings option which you don’t see all the time.

Lastly, a really neat part is that it’s made of anti-microbial deodorization fabric ‘cause a girl be sweating and no one needs to smell anything other than MAYBE my coffee breath when it’s all said and done.

TSLA Women’s Thermal Wintergear Pants

$9.98-$16.98

The last pair is a trusted brand and made for runners and cyclers alike.

I enjoy the addition of reflective pieces and the zippers just to supply another option for breathability and so you’re not having to sit, lie down  or grunt as you peel them off when all you want to do is start your shower.

They are fleece on the inside and that has me really wanting them for winter. All the options are for different accents and not colors of the actual pants but who really cares more about that than if they are excellent for winter circumstances?

All in all, a very good, mid-range priced pair of running tights that will probably last for the next few winters considering their style, makeup and comfortability.

Baleaf  Thermal Fleece Athletic Running Cycling Tights

$21.99-$36.99

Relax Your Mind With These Three Pranayama Breathing Techniques

Relax Your Mind With These Three Pranayama Breathing Techniques

It’s hard to forget that you need to work out when you’re constantly bombarded with new exercises and diet trends, but the same doesn’t hold true for the mind. Our brain is the most complex organ in our body, but it doesn’t always get the attention it deserves. With most of us juggle multiple tasks each day in our work and personal lives, it’s important to incorporate small things into our schedules to help ease the mind. The best thing to do?  Possibly to just take a break and breathe.

If you’ve ever practiced yoga, you know that learning to control your breath is among the first techniques you are taught — this is where Pranayama comes into play. Pranayama is the conscious awareness of breath and the formal practice of controlling breath. When we focus on our breathing, it naturally calms our mind which is so important for those who are always on the go. What’s great about these techniques is that you don’t need to be a yoga enthusiast to use them.  Due to the many benefits, such as helping to purify the blood and respiratory system and also ensuring proper flow of oxygen, it is a simple practice we can all use. Whenever you find yourself needing to put your mind at ease, use these three Pranayama techniques.

If you find yourself getting a little emotional, set aside three minutes, find a comfortable spot and position to sit in. Make sure your spine is up right, stick your tongue out forming a “U” shape, inhale deeply through your tongue, and exhale through your nose.   This is known as the Cooling Breath technique.

For a more intermediate to advance exercise, try the Breath of Fire technique.  Allot yourself no more than seven minutes (30 seconds on, followed by a few deep breaths before starting the next 30 seconds). Take precaution as this is typically not recommended for someone with health concerns, pregnant, or menstruating.  Find a place to sit where you can sit up nice and tall.  The breaths you’ll be taking in this exercise will be short and of equal length.  You will want to keep your mouth closed, exhale while pulling in your abdomen, then inhale immediately.

If you need to increase your focus and lower stress, get in a comfy seated position and set aside five to ten minutes. Rest your left hand on your knee and take the thumb of your right hand to cover your right nostril. Next, take a slow deep breath through your left nostril, then briefly cover your left nostril with your ring finger of your right hand before releasing your thumb and slowly exhaling through the right nostril.  At the end of the exhale, pause before inhaling again through the left nostril. You will want to repeat this for the entire five to ten minutes. I know this can be a little tricky to follow, but there are many videos out there that will provide a quick tutorial on how to achieve this Alternate Nostril Breathing technique.

Although quite simple and not very time consuming, these methods have a powerful impact.  If you commit to these breath control techniques, you will reap the physiological benefits and learn the art of truly letting go. Here’s to letting go of unnecessary tension and allowing more clarity in our lives!

Gym Intimidation: How To Overcome It

Gym Intimidation: How To Overcome It

You know what’s ironic?  I worked at a pool as a lifeguard, spent hours swimming, running and jumping rope, but I still was highly intimidated by the gym atmosphere.  Especially since some of the stuck up “hot guys” I worked with were always there.  I would buy a gym membership, go once at some ungodly hour and then cancel my membership when I couldn’t keep up with my 1 AM gym schedule.  When I would go the gym I kept to the machines I knew how to use, which was basically just the treadmill.  And don’t even get me started about the weight room.  Day or night, some guy I knew would be in there “pumping iron” while staring at himself in the mirror. 

Needless to say, after high school I wasn’t much of a gym person. I just wasn’t comfortable. I felt judged on my workouts, my fitness level and my ability to use the machines, which in turn became embarrassment and a lack of confidence.

After a lot of money and months of memberships, I finally left the gym opting for home workouts, running and swimming.  Jump forward several years and I’m comfortable working out in and out of the gym.  I’m confident of my workouts, I’m even brave enough to face the weight room.  In fact, it’s one of the first places I go.  

So, what happened?

You’re going to hate this answer because it’s obnoxious, but… CrossFit happened.

Yes, the workout with the cult-like following.

After being intimidated by the gym, why would I join CrossFit?

Honestly- peer pressure. While at college I had gotten pretty fit taking rescue and recreation classes, and my friends from those classes harassed me into going with them. It was even on the college campus so it was free. Eventually I didn’t really have a reason not to say ‘yes’ and I ended up going with them.

In CrossFit everyone works out together doing a WOD or “workout of the day”.  The group structure eliminated a lot of the pressure I felt going into a regular gym.  There also was just something different about the members.  They supported each other and cheered each other on to the very last person working out.

Now I’m confident in my ability to lift weights properly, create and scale my own workouts, and even know gym terminology.

 “So the point is go to CrossFit and your issues with gym intimidation will be cured, right?”

Surprisingly no.

I think the cure for being intimidated by the gym is being confident in the gym and figuring out what works for you.  Maybe that means hiring a personal trainer to give you some pointers and help you learn how to properly use equipment or maybe it’s taking classes, or maybe it’s joining CrossFit.

At the end of the day, you need to figure out what works for you and your body.

The process of doing that can be difficult and the temptation to let your insecurity get in the way of figuring it out is immense but try to work through it.

Here are some additional tips to find what works for you.

  • Know that you’re not alone at ALL.  Lots of people feel uncomfortable going to the gym.  Maybe you need to write yourself a note reminding yourself of this.  It sounds silly, but it can’t hurt.
  • Try different types of gyms before signing onto any sort of membership.  A lot of gyms will even let your first time be free.  If that’s not a possibility try to see if you can get a day pass or week pass.
  • Take a friend.  Not only is it easier to hold each other accountable, but a friend will help up your confidence.
  • Try a class and see how you like doing group workouts.
  • Find an instructor you resonate with.
  • Put together your workouts prior to your gym session. There are lots of websites that have daily workout sessions.  Or you can always check out Pinterest or Youtube.  Either print your workout, or use your notepad in your phone to write it down.
  • Lastly, focus on your goals.
Wаnt Tо Drіnk Mоrе Wаtеr Thіѕ Year? Hеrе’ѕ Hоw

Wаnt Tо Drіnk Mоrе Wаtеr Thіѕ Year? Hеrе’ѕ Hоw

Water: We all know it’s good for us.  It flushes out toxins, promotes weight loss, helps our immune system and is one of the most basic tools for great skin.

Yet, a lot of us have a hard time getting it all in.

The best solution?

Finding some sort of motivator or reminder to drink water that works for well for YOU.  Remember that there is no right or wrong way to drink more water.  The important thing is that you’re able to incorporate more H2O into your life.

So without further ado, here are some tricks and tips to get you drinking more water.

If You Don’t Mind Drinking Water But You Just Forget…

Set Timers On Your Phone

Having timers going off all the time can be annoying, but it’s a super simple and easy way of reminding yourself to take a drink.   Most smart phones now allow you to label your alarms, so label them water and if you want to be super corny you can even put inspirational messages. Such as… Water: Drink 3 Oz, You Can Do It!

Use An App

Similar to setting a timer, an app is a great option to trigger you to drink your water. Many water apps have alarms or reminders to drink water.  They also frequently have features that allow you to track the actual amount you’re drinking. 

Read:  Best Water Tracking Apps

 

Get More Techy

If you like the idea of using an app you might love the idea of using a high-tech water bottle called DrinKup.  This water bottle gives you customized drinking plans and has its own app that sends reminders to drink water. While obviously not necessary at all, sometimes a fun new gadget makes it easier to stay motivated. 

 

Keep A Gallon With You

The water drinking hack I use most often is just keeping a gallon of water with me at all times. I get one with a strap on it that can easily be picked up and toted with me throughout my day. It’s large enough that no matter where I go and what I’m doing it’s easy to see and a nice physical reminder that I need to drink more water.

 

Drink Up Before You Eat Up

Make it a habit of drinking a big glass of water before you eat your meals.  Obviously this habit takes practice to form, and you might need to create some sort of trigger to make it happen at first, but once you get the hang of it, you’ll automatically be drinking a lot more water every day (and in turn potentially eating less- a win-win for many of us).

 

Drink A Glass After Going To The Bathroom

I have the habit of imminently drinking water when I get back from the bathroom.  Now this habit started in the office when I would sit down, I’d grab my water before I started working again.  Turns out, it was a great habit to get into.  Now, it’s just one less time I have to think about making an effort to drink water.  It just comes naturally.  Obviously, this is another habit you’ll have to work on building, but once it’s established it’s a great way to drink a lot more water… plus the more you drink, the more you’ll have to go which will in turn inspire more drinking of water! It’s a win-win.

 

Mark Your Water Bottle

Maybe you’re a goal-oriented-achievement-type-of-person, if so, there’s a good chance seeing your progress will keep you motivated to keep drinking water. You can easily buy a water bottle designed to track your ounces on, or you can make your own by drawing lines on an existing water bottle.  

 

Fill Your Bottles Up Immediately

Have an empty bottle?  Fill that sucker up as soon as it’s empty! Why?  Because if you don’t do it right away, chances are you won’t. This is another one of those habits that you can incorporate into your life to help increase your water consumption.  You’re far more likely to keep up with your water goals if you have a glass ready to go in front of you.  

 

Keep Extra Water Bottles Around

If you have a bad habit of forgetting a water bottle and that’s an excuse to not drink your water, think about stocking water routinely throughout your house, car, and work space.  You can even use reusable water bottles if you are good about cleaning them regularly.  The key is just to make water overly accessible while you’re establishing a habit of drinking it.  In my case I keep my gallon on my person, and I have an assortment of mineral waters and La Criox in other locations.   

 

Get Some Reusable Straws

Straws are just awesome drinking accessories- end of story.

 

Find Other Opportunities To Create Habits

Just like drinking water after going to the bathroom or before eating, there are lots of times that are perfect for drinking water. Deciding when to drink water is dependent on what your routine and habits look like, but try to think about time habits in your life that would be great to add water around.  For instance, maybe before brushing your teeth, or every commercial on TV (Youtube) or before and after taking your dog on a walk.  Any normal routine habit you have, can be paired with drinking water and the existing habit will help solidify the new habit making it so much easier to remember!

Follow Me On Instagram

If you want a little water drinking support group action, you can always also follow me on Instagram where I put up daily reminders and polls to drink your water. 

If You Don’t Really Like Water Or Prefer Other Beverages…

Make Infused Water

Infused water is definitely a trend, but for good reason.  You can spice up your water drinking life by steeping fresh fruits, vegetables and herbs in your water bottle.  The number of combinations is plentiful and there’s definitely something for every taste bud!

If this is of interest to you, I would recommend getting a water bottle designed for infusing water.

 

Dilute Your Sugary Beverages

This has never been an appealing hack to me, but it does work for some people.  The principal idea being, that any sugary beverage can be diluted with water or ice to create a less bad-for-you variety of the beverage.  If this sounds interesting to you, start by barely diluting your beverages with extra ice and work your way up in water content so that you’re not immediately turned off.  Trust me on this one.

 

Sparkle

Obviouly sparking waters don’t completely replace soda, juice and other deliciously sugary drinks. But, they can help you reduce impulsive or habitual soda habits. In other words, if you’re someone who drinks soda or juice while working, watching TV, or driving, than maybe a fizzy water will be an acceptable replacement.

If you know you like sparkling water and you think that it might make a good soda replacement, you can also look into Sodastream for home carbonation and then flavor your water with fresh fruit juice like lime, lemon, grapefruit, or orange.

 

Use The One-To-One Rule

If you went to college (let’s be real: high school) there’s a good chance that you’ve heard this hangover hack: For every drink, have a glass of water.  Well,  this is also a great strategy for increasing your water intake when drinking sugary beverages (but also alcohol).  If you’re really craving a soda, juice, alcohol, or coffee beverage, match your intake of water one-to-one.

 

Herbal Tea

If you’re a lover of hot drinks try on herbal tea for size. You can get herbal tea in a variety of flavour combinations from floral, to chocolaty so there’s a good chance you’ll find a flavour you love.

 

Drink Water While Waiting For Coffee

I’m not a huge fan of rewarding positive behaviour with food.  But, since you probably aren’t giving up coffee and you probably will be standing around waiting for it to brew, challenge yourself to drink a full glass of water before allowing yourself that delicious cup of jo.

 

Keep Your Water Varied And Interesting

We’ve talked about infused water and sparkling water, but I think it’s important to specify that Instead of just having plain water, try having different types of water available throughout the day. There are various infused water reciepies, sparking flavoured water brands like La Croix, mineral water, sparkaling mineral water, almond, coconut or maple water and of course good ol’ spring water.  An assortment of water can help keep you slightly more satisfied if you’re used to drinking sodas throughout the day.   

 

Drink Fruit Infused Tea

Hot water by itself is not exactly what we think of as “yummy”, but you can infuse fruit for a delicious warm morning or evening beverage. Similar to herbal tea, fruit infused teas are more commonly made with fresh produce, particularly orange, lemon or lime slices and maybe just a drop of honey or maple syrup (if you want to splurge).

So there you have it.  You now have some new ideas on how to drink more water.  Remember that if one method doesn’t work for you, don’t beat yourself up, simply try something else!

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