Did you know that over 60% of the human body is made up of water? That is a shocking percentage considering that many people still tend to choose sodas, and other sugar-laden drinks to stay hydrated.

To properly hydrate our bodies, it is essential that we get adequate amounts of water into our systems on a daily basis. 

Here are some tips for incorporating water into your routine, especially if you struggle with liking water enough to drink it!

Add Flavor
Adding lemon, lime, mint, fresh berries, or cucumber slices to water is a good way to switch it up so that you can be sure to get the ounces in!

Bathroom Break
Make a game of it, and have a glass of water whenever you take a bathroom break.

Drink Before You Eat
Having a glass of water between every meal helps with hydration, and can help to better signal fullness.

Use an App
Use a water tracking app to keep track of how many glasses you drink.

Eat Water-Rich Foods
Add water-packed foods to your diet, such as cucumber, celery, watermelon, and zucchini.

For a Healthy Meal Plan Created With You in Mind, Email me. Sonya@YourHolisticHero.com

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 Most of us do!

Here are some pillars of a healthier diet that you can explore for yourself:

1. Aim to eat three meals a day - breakfast, lunch, and dinner. Keep in mind that dinner does not have to be the largest meal; In many cultures, the largest meal is consumed in the middle of the day.
2. The bulk of your diet ideally consists of plant-based foods, with ample fruits and vegetables. Plus, prioritize whole grains over processed grains. Dairy products, if tolerated, can be consumed, but look for dairy without added sugar (like flavored yogurts)!
3. Choose quality protein, like lean meats, poultry, fish, legumes, eggs, and nuts and seeds.
4. Be mindful of portion sizes; it can be easy to eat more than intended when you’re distracted, so put down your phone and focus on all the sensations and textures of your meal to better indicate feelings of fullness. When you are satisfied, take note of the portion size. .
5. Avoid eating a large meal before bedtime to decrease gastroesophageal reflux. Eating right before sleep can also increase chances of weight gain.
6. Move away from using food as a reward, especially with children. Find other ways to reward yourself or your children for good deeds or meeting goals, such as treating yourself to a spa day or buying a new book.
7. Snacks are okay in moderation. Choose healthier snack items like homemade trail mix, whole pieces of fruit, veggies and hummus, or banana with peanut butter. Snacks are great for satisfying hunger between meals, but again, be mindful of why you’re wanting a snack (are you hungry or bored? More on this later!).

Do you have rules or tips that you try to follow? Share in the comments!

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Targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes.
Our Menopause Support Program focuses on incorporating nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight, and phytoestrogens to reduce hot flashes.

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A nutrition plan packed with fiber-rich fruits, vegetables, legumes, whole grains, lean protein, and healthy fats.
This program features heart-healthy foods, taking inspiration from recommended cardiovascular eating patterns such as the Mediterranean Diet, Portfolio Diet, and DASH diet.

My Heart Health Program uses extra virgin olive oil as its main cooking oil. It incorporates fruits, vegetables, whole grains, oats, and legumes daily to provide a high-fiber diet. The plan also includes fatty fish such as salmon and plant-based fats from avocado. It incorporates a daily dose of nuts to provide healthy unsaturated fats while keeping saturated fat to a minimum. Sodium is limited to less than 2 grams per day.

Let me know if you would like the weekly program!

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After getting inspired by pickled red onions on my avocado toast a few weeks ago, I decided to try it on my own. It was a success! Here’s how I made them. (All amounts are approximate) dissolve in about a cup of warm water: 1 tablespoon of sugar, 1 teaspoon salt and 1 cup Apple cider vinegar. Thinly slice 1 red onion (we all know it’s really purple) I used a mandolin at the thinnest setting. Put the sliced onion in a jar and cover with the vinegar. Let it set for about and hour and Voila!

I put mine on tacos, but you could add to a burger, of course avocado toast and toss in with a salad!

Get creative and change it up your way. Use any kind of vinegar on hand. I suggest cutting out the sugar if you go with balsamic. This would be good with other veggies too. Like radishes or jalapeños!

Try it and let me know how you made it your own!

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