Category Archives: water

filtration strategies

Invisible Threat In Your Water Tap And Filtration Strategies

by water
I'd like to encourage you to think for a moment about something essential to life that most people take for granted -- water.
 
Did you know that the water you consume every day could be the hidden culprit behind health issues ranging from thyroid problems to the presence of low-level pharmaceuticals in your system? In an interview with Lara Adler, The Environmental Toxins expert, she shared thata the World Health Organization says water sanitation is one of the greatest public health challenges of the 20th century. Your water may be more challenging than you think. That's why I've put together this post to empower you with knowledge and actions to ensure the purity of the water you're drinking.
 

What's in what you're drinking

 
Sure, we may not live in a third-world country, but that doesn't mean our tap water is without its problems. You might be surprised to learn that various contaminants could likely lurk in your water, from heavy metals like lead and arsenic to chemicals like atrazine found in 94% of U.S. drinking water.
 
Even in remote, pristine areas we can find polar bears in the Arctic that have flame retardant chemicals and nonstick chemicals in their bodies. Clearly those chemicals are ending up in those animals because they're traveling through the air system and possibly even contaminating an aquafer that we might normally think of being pristine.
 
The issue becomes even more for people who live in communities located near industrial areas or military bases. These locations are more likely to be exposed to a slew of additional contaminants such as perfluorinated chemicals.
 

Beyond the Bottle

 
You might be tempted to turn to bottled water, but here's the harsh truth: it's often no better than tap water. Sometimes bottled water is even worse because it's not really from a pure spring-fed source, but instead from municipal water. Plus there's the question of environmental wastefulness with bottled water.
 
A more reliable solution lies in effective water filtration systems at home. But before you rush out and grab the first filter you see, consider this: not all filters are created equal, and what works for one household might not be right for yours. From the age of your house and its plumbing to your geographical location, various factors play a role in determining the right filtration system for you.
 

Empower Yourself with Knowledge

 
You don't need to become an overnight expert in water filtration. But a basic understanding of your home's water quality and the available filtering options brings a newfound power to make informed decisions. Simple steps, like reading your water quality report or even opting for an inexpensive water test, can unveil what's really flowing from your tap.
 
And if you need help? There are resources available that can guide you without breaking the bank – because protecting your health should be accessible to everyone, regardless of financial standing. Armed with this knowledge, you can pick the filtration strategy that suits your unique needs. Layering different types of filters or choosing a point-of-use filter are just a couple of the possible strategies that might work for you.
 

In Closing

 
The goal here isn't to scare you into action; it's to gently guide you toward the realization that with a little bit of effort and understanding, you can significantly improve the quality of your water and, by extension, your health.
 
So, let's raise a glass (of purified water) to take control of what you drink and the peace of mind that comes with it. After all, you go to great lengths to ensure the purity of the food on your plate. Shouldn't you pay the same attention to the water in your cup?
 

Click the link to download your FREE guide now and start enjoying cleaner, safer water today! 

 

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hydrate this summer

Stay Well-Hydrated For Summer

by drinks, health, summer, water, ,

With summer just around the corner and temperatures rising it's important to stay well-hydrated during the summer months. Most of us don't drink enough water in the first place, add in the higher temperatures and more outdoor activity, it all adds up to sweating more, leading to more fluid loss and potential dehydration. Dehydration can cause a large number of physical problems from headaches and migraines, to constipation to deep fatigue or loss of energy.

What to drink

Before you reach for that cheap 54-oz Big Gulp think about what your body needs in terms of hydration. It certainly doesn't need all that sugar. An 8-oz can of Sprite claims that it has 26 g of sugar, multiplied by 6.75 to equal a 54-oz drink, that comes to 175.5 g of sugar, not to mention all those chemicals. If you're drinking sugar-free, you are taking in even more chemicals. And let's not forget that caffeinated sodas would deliver a jolting 155 mg of caffeine.
 
Other popular summer drinks include the thought of a refreshing cold beer on a hot day, or perhaps a wine spritzer or an alcopop.  But it's important to remember that alcohol is a diuretic; this means you lose more body fluids when you drink it. So even though after spending the day in the hot summer sun that beer, wine cooler, or mixed drink seems cool and refreshing, it won't help you stay healthy and hydrated.

The hydration factor

To figure out how much hydration you need, calculate your body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

For example:

     150 pounds
     divided by 2 = 75
     divided by 8 = 9.4 cups

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off put your beverage in front of you with the goal to drink it before the alarm goes off again.

Remember that this does not mean plain water. Too much water is not healthy either as it can dilute your electrolyte balance. Soups, herbal teas, food with lots of liquid (like watermelon), plus water all count towards a daily hydration goal. 

May 1-7 is National  Drinking Water Week!

Join the 7-Day Hydration Challenge by downloading your FREE handout below! 

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Rehydrate and refresh

Choose drink choices that are actually good for you. Here are a few suggestions:
 
  • Water – always good, water is exactly what your body needs. For a refreshing change to plain water add a slice of citrus to your water. For a cool and cleansing taste try slices of peeled cucumber or even a sprig of mint.
  • Iced tea – although tea does have caffeine if you make your iced teas with green tea you'll be getting less caffeine overall. Or you can use herbal teas which have no caffeine and are delicious and enjoyable.
  • Spritzers – adding your favorite juice to cool seltzer water with some ice and perhaps a slice of fresh fruit can be a great way to stay hydrated. The usual proportions are 30% juice 70% seltzer. Just be sure to choose juices that are 100% juice, no additives, no preservatives, no colors.  If you are using concentrated juice you will need to adjust the proportions to your preference.
  • Agua fresca – these cool and tasty drinks, originally from Mexico, are made by taking blended fresh fruit, usually melons, and combining them with water, sugar, and a splash of lime juice. Because there is sugar, with both the fresh fruit and the added sugar, these should be consumed in moderation.  There is a delicious recipe posted below.
  • Lemonade or limeade – made with citrus juice, water and sugar this can be very satisfying and cooling. If you make it yourself you control how much sugar is in it.  There are a wide number of tasty recipes available online.

Agua Fresca

Print Recipe Pin Recipe

Ingredients
  

  • 3 cups of melon (cantaloupe, watermelon, honeydew, etc), seeded, peeled and diced
  • 1 1/2 cups cold water
  • 2 tablespoons evaporated cane juice crystals
  • juice of 1-2 limes

Instructions
 

  • Blend melon to a pulp in the blender
  • Strain pulp to remove fibers
  • In a pitcher mix together water and sugar until sugar crystals dissolve
  • Add melon juice
  • Add lime juice to taste
  • Serve over ice

Containers

Instead of relying on the availability of drinks on the road, one of the best things you can do to stay hydrated is taking your container with you. Don't drink from plastic containers if you can at all avoid it due to issues with BPA. To learn more watch my interview with Lara Adler, The Environmental Toxins Nerd.

Glass or stainless steel containers are your best bet. My personal favorite is Glasstic, a shatterproof plastic cylinder around a glass center cylinder. Easy to take apart and wash in the dishwasher, the company claims these are the last water bottle you'll ever need. I bought three over two years ago and they're still going strong. Get 10% off with this link!

Lara is also teaching about the issues with water contamination & filtration since 2012. Learn more from Lara and check out her brand-new e-course, PURE: Finding The Best Filter, For The Purest Water. She created it to educate and empower you, so you can find the very best water filter for your situation. 

Learn More on my Ebook: Hydration For A Healthy Life

Discover the secrets to staying hydrated and maintaining a healthy lifestyle with "Hydration For A Healthy Life". Learn about the importance of water, electrolytes, and alkaline beverages, as well as tips for staying hydrated year-round. Plus, enjoy delicious recipes for infused waters that make hitting your hydration goals easy and enjoyable.

Whether you're a fitness enthusiast or simply looking to improve your overall health, this eBook has everything you need to keep your body running smoothly. Grab your copy now and drink up to a healthier you!

Preparing An Emergency Food Supply, Long-term Food Storage 

by food storage, government, grocery, preparedness, storage, water

Pandemic, natural disasters, and terrorist attacks often come with little to no warning. To weather the storm, stocking up NOW would be a wise idea.

Some food, if properly sealed and stored correctly, can last for years. According to ready.gov, it is important to stock canned foods, dry mixes, and other staples that do not require refrigeration, cooking, water, or special preparation.

I’ve listed below necessary items for your emergency supply plan -- food, water, and other essentials -- to help you build your survival kit. 

Preparing an emergency food supply

As we all know, global crises like COVID-19 can easily disrupt the food supply. Planning to have at least a 14 day supply of food can help you build an emergency stockpile in your home.

Keep food that:

  • Has a long storage life
  • Requires little or no cooking, water, or refrigeration
  • Meets the needs of family members who are on special diets
  • Meets pets’ needs
  • Are not very salty or spicy, as these foods increase the need for drinking water, which may be in short supply
  • Have no artificial ingredients, MSG, unpronounceable chemical names, etc.

Note: Read the labels. Just because this is emergency planning doesn’t mean that you want to buy those kits with all the cruddy ingredients in it!

Recommended emergency food items

It should be understood that you only want to store what your family will eat. For example, don’t buy canned lima beans if no one eats them. Here’s what you should store in your pantry:

  • Ready-to-eat canned meats, fruits, vegetables
  • Protein or fruit bars
  • Dry cereal or granola
  • Nut or seed butter
  • Dried fruit
  • Canned juices
  • Non-perishable milk
  • High-energy foods
  • Food for infants (if you have one in your home)
  • Comfort/stress foods

How to store emergency food

Certain storage conditions may enhance the shelf life of foods. The ideal location is a cool, dry, and dark place. The most suitable temperature is 40° to 70°F.

  • Store foods away from ranges or refrigerator exhausts. 
  • Store food away from petroleum products. Some food products absorb their smell.
  • Items stored in boxes or in paper cartons will keep longer if they are heavily wrapped or stored in waterproof, airtight containers.
  • If you have extra space in your freezer, fill it with bags of water. This can help keep food cold if the power goes out. If you need to leave, it will provide ice for the trip. 

Also read Guide To Freezing Food: What You Can And Can’t Put In The Freezer to learn more on how long you can keep food in the freezer and food safety during power outages.

Essential tools and items for food preparation

Having the following items available will help you to prepare meals safely:

  • Cooking utensils
  • Knives, forks, and spoons
  • Paper plates, cups, and towels
  • A manual can- and bottle-opener
  • Heavy-duty aluminum foil
  • Wax paper and/or parchment paper
  • Propane gas or charcoal grill; camp stove
  • Extra water to be able to rehydrate dehydrated food
  • Fuel for cooking, such as charcoal 

Preparing an emergency water supply

Water can be a critical item, especially for those on a well without power. Do not store water in the plastic containers they come in (those leaks — ask me how I know that — one soggy closet floor later). Use an aquatainer, they’re made for longer-term water storage. 

  • Requirements are 1 gallon of water per day for each person and each pet for cooking and drinking. Also, store an additional gallon per person for sanitary needs.
  • Store at least a 3-day supply of water for each person and each pet. Try to store a 2-week supply if possible.
  • Observe the expiration date for store-bought water
  • Store a bottle of unscented liquid household chlorine bleach to disinfect your water and to use it for general cleaning and sanitizing.

Note: As much as possible, do not drink liquid that can dehydrate the body; i.e.,  caffeine, soda, and alcohol.

Recommended items for emergency supply kit

Aside from the food, water, and other items for food preparation, here are other recommended items to include in your family’s emergency supply kit:

  • Battery-powered or hand-crank radio and a NOAA Weather Radio with tone alert
  • Flashlight
  • First aid kit
  • Extra batteries
  • Whistle (to signal for help)
  • Dust mask (to help filter contaminated air)
  • Plastic sheeting and duct tape (to shelter in place)
  • Moist towelettes, garbage bags and plastic ties (for personal sanitation)
  • Wrench or pliers (to turn off utilities)
  • Local maps
  • Cell phone with chargers and a backup battery
  • Glow stick for pets’ collar (so you don’t trip over them at night)
  • List of important addresses and phone numbers
  • Gas refill (always refill your tank if you are at ½)

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Sources: 

 

Reduce The Juice

by health, sweeteners, water

Do your little ones drink juice often? If so, you might want to reconsider.

Especially if there's added sugar, flavors and dyes. But even if it's 100% real fruit juice.

While juice may come from fruit, most commercial brands are processed under extreme conditions and striped of all nutritional benefits. Including vitamin C because it is extremely sensitive to heat and light. Thus, unless it's freshly squeezed, the vitamin C is most likely partially or even fully degraded by the time it hits your lips.

Essentially, all you're left with is liquid sugar. And a lot of it!

The American Heart Association recommends young children consume between 12 to 16 grams of added sugar per day. Which equates to 3 to 4 teaspoons.

Do you know how much sugar one juice box contains?

It varies by brand, but generally they contain between 10 and 20 grams of sugar (2.5 to 5 teaspoons). That means just one juice box could put your child over the recommended limit of added sugar.

Now think about how much juice your child drinks a day.

Maybe 2 to 3 cups per day? If so, this adds 5 to 10 teaspoons of sugar daily from juice alone.

Potential Risks of Too Much Juice

According to the United States Department of Agriculture, sugar sweetened beverages (i.e., fruit juice, soda, sport drinks) account for 36% of the added sugar Americans consume.

Experimental studies show sugar sweetened beverages (SSBs) lead to weight gain because they contribute a significant amount of calories. And people don't eat less to compensate because SSBs aren't satiating or provide lasting energy.

There's no fiber, fat or protein present to slow the progression from liquid sugar to blood sugar. Which can lead to inflammation, insulin resistance and increase the risk of type 2 diabetes and heart disease.

High fructose consumption (a naturally occurring sugar in fruit) has also been shown to burden the liver and increase belly fat.

Thus, now is a great time to break your family's juice habit (or never start one).

Healthier Ways to Hydrate Your Family

 

The best source of daily hydration will always be water. And filtered tap water is ideal.

But if transitioning to plain water overnight is a hard sell, you can start by mixing juice with water. And gradually start adding more water.

To keep things interesting, here are a few other delicious options:

  • Fruit infused water: They're easy and fun to make. My family's favorite combinations are strawberry lemon and watermelon mint. Simply add fruit and herbs to water and let sit in the fridge for at least 4 hours.
  • Herbal tea: my son loves peppermint and ginger
  • Sparkling water
  • Coconut water

When purchasing teas, flavored sparkling water and coconut water, don't forget to check the ingredients for added sugar or other negative ingredients.

To stay hydrated on the road and avoid the temptation to just buy a juice, bring your own containers with healthy beverage choices with you. Skip the plastic bottles in order to avoid issues with BPA (to learn more watch my interview with Lara Adler, The Environmental Toxins Nerd). Glass or stainless steel containers are your best bet. My personal favorite is Glasstic, a shatterproof plastic cylinder around a glass center cylinder. Easy to take apart and wash in the dishwasher, the company claims these are the last water bottle you'll ever need. I bought three over a year ago and they're still going strong. Get 10% off with this link.

To Sum It Up...

Parents ask me all the time how to create a healthier lifestyle for their family. Cutting out juice is the perfect place to start. It's a simple change. But one that will significantly reduce the amount of sugar your little ones consume as well as foster healthier habits for years to come.

[expand title="Sources"] 

"Abundance of fructose not good for the liver, heart." Harvard Health Publications (web log), September 2011. Accessed January 2017.
http://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart.

Hu, Frank B., and Vasanti S. Malik. "Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence." Physiology & Behavior 100, no. 1 (2010): 47-54. doi:10.1016/j.physbeh.2010.01.036.

Johnston, Carol S., and D.l Bowling. "Stability of Ascorbic Acid in Commercially Available Orange Juices." Journal of the American Dietetic Association 102, no. 4 (2002): 525-29. doi:10.1016/s0002-8223(02)90119-7.

Malik, Vasanti S., and Frank B. Hu. "Sweeteners and Risk of Obesity and Type 2 Diabetes: The Role of Sugar-Sweetened Beverages." Current Diabetes Reports 12, no. 2 (2012): 195-203. doi:10.1007/s11892-012-0259-6.

"Sugar-Sweetened Beverages and Weight Gain in 2- to 5-Year-Old Children." Pediatrics 132, no. 3 (2013). doi:10.1542/peds.2013-0570d.

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What’s Really In Sport Drinks?

by drinks, ingredients, water

I'm going to be blunt. Under no circumstances would I recommend commercial sport drinks. Period.  Well, maybe if you are dehydrated (literally) and no other liquid exists for miles. 

Sadly commercial sport drinks such as Gatorade and Vitamin Water are nothing but liquid sugar and chemical additives. The cons far outweigh any benefit. Most young children simply need water. Teenage and adult athletes may need extra support, but there are much healthier alternatives. And I guarantee professional athletes are not drinking Gatorade despite the advertisements you see on TV.

A Closer Look at the Ingredients in Sport Drinks

While there are minor differences in different sport drinks, many of them have the similar ingredients. Let's take a closer look at the ingredients in Gatorade…

Gatorade sport drinks nutrition label

Water: Good!

Sugar: And lots of it! An entire 16-ounce bottle contains a little more than 13 teaspoons of sugar. It's counterproductive to encourage our kids to play sports to be healthy, but then load them up with sugar. Sugar sweetened beverages (SSBs) are the primary source of added sugars in the standard American diet. And several studies have linked SSBs to weight gain, obesity, type 2 diabetes and heart disease [1].

Dextrose: Just another form of sugar. Unfortunately this form of sugar is made from corn and therefore most likely to be genetically modified (GM).

Citric Acid: A flavoring and a preservative. It may seem harmless because it is naturally found in fruit, but the citric acid found in foods and beverages is chemically produced from black mold secretions.  It's also another product that comes from corn and another source of GM contamination.

Natural Flavor: Don’t let the name fool you. The “fruit punch” does not get its flavor from real fruit. These are flavors made in a laboratory. And no one really knows how or what is used to make them.

Salt: Salt is one of the electrolytes (the other major electrolytes are calcium, chloride, magnesium, potassium, and phosphate) however sea salt would be a better option here because it actually provides minerals. 

Sodium Citrate: A “sodium salt of citric acid” this chemically processed food additive is used to regulate acidity. It has a potential to cause allergic reactions, dizziness, or restlessness. 

Monopotassium Phosphate: This ingredient is a potassium salt that has the potential to cause abdominal discomfort. It's a common food additive as well as a fertilizer and fungicide. 

Modified Food Starch: Another chemically processed food stabilizer.

Red 40: Artificial dyes are linked to behavior disorders and hyperactivity in children. Some kids are more sensitive than others. For those that are sensitive, it can be disastrous for them and their families. These dyes are made from petroleum and coal tar and are banned in several other countries. [2]

Glycerol Ester of Rosin: A food additive designed to keep oils suspended or evenly mixed in water. It is produced from pine tree wood rosin using a long list of chemicals.

Caramel Color: Another artificial coloring additive. Unfortunately it contains 4-methylimidazole which has been linked to cancer.

Unfortunately the “zero-calorie” options typically contain the exact same ingredients. However instead of sugar, they use artificial sweeteners. While many people turn to artificial sweeteners to consume fewer calories, studies have actually linked them to weight gain. [3]

Healthy alternatives

There are more “natural” brands on the market today, but they’re mostly made of concentrated fruit juice (another form of liquid sugar). And they still have a few unnecessary additives. Therefore, why buy over-sugared drinks when water is a much healthier, and cheaper, option.

And from an environmental standpoint, we’d use much less plastic if every team player brought a reusable water bottle filled from home. Further, you'll also your reduce exposure to the harmful aspects of plastic by using a glass or stainless steel container.

While one sport drink won’t cause permanent harm, drinking them routinely is another story.

When you or your children truly need a source of electrolytes after an intense or prolonged period of physical activity, try one of these options instead:

  • Make your own electrolyte drink by combining water, lemon, raw honey and sea salt
  • Make an agua fresca
  • Choose coconut water, a well balanced electrolyte beverage (but, be sure to read the label and avoid harmful additives)

 

Containers

One other issue with sports drinks and vitamin waters is that they come in a plastic container. This is a problem due to the BPA (to learn more watch my interview with Lara Adler, The Environmental Toxins Nerd). Bring your own drinks with you and use glass or stainless steel containers as your healthiest option. My personal favorite is Glasstic, a shatterproof plastic cylinder around a glass center cylinder. Easy to take apart and wash in the dishwasher, the company claims these are the last water bottle you'll ever need. I bought three over a year ago and they're still going strong. Get 10% off with this link.

* * * * * * 

Resources:

[1] Sugar Sweetened Beverages: Over time, too much liquid sugar can lead to serious disease
[2] Food additives and hyperactive behavior in 3-year-old and 8/9-year-0ld children 
[3] Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings 

 

Water Water Where

by environment, water

As we move into the warmer months many people find their water consumption going up.  Drinking more water is the smallest part of our overall use.  However landscaping, washing cars, water activities such as pools, all contribute to higher water usage.  Many of us tend to ignore how much water we use or to be less mindful of ways to conserve this precious resource.  The following infographic highlights the growing stress on our water system.  We all need to learn to think about what and how we are using water.

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Water For Weight Loss

by water, weight

Screen shot 2013-03-29 at 10.53.44 PM

Water is something we don’t really give much thought.  There’s a perceived abundance of it on Earth; that makes it easy to take for granted.  We only really worry about it if there’s a water crisis or our pipelines are broken.

Regardless of how easy it is to overlook the importance of water, we can’t deny that it’s a key component in sustaining our lives.  60% of our body weight is attributable to water, 70% of our brain is made up of water, and, although there are differing opinions, 3 to 5 days without water can actually kill us.  Water is very important for our survival.  However, in addition being a requirement for to basic survival, water is also important if you're trying to lose weight.

We all know the technique of drinking water before a meal in order to lose weight.  If this is the first time you’ve heard of it then welcome to the club. Drinking water before your meal can help to reduce your appetite.  It's important to choose pure water, filtered if necessary, to remove toxic chemicals and environmental contaminants.  Adding water helps to increase satiety, which makes you feel full sooner and with less food intake.  Studies have shown that there’s a significant effect, although not drastic, of utilizing this practice for losing weight.  However, don’t rely on this and interpret it to imply that “drinking water burns fat.”  Water as part of the meal is there to contribute, not to be the weight loss solution.

On the flip side, it's also important to not overdo it.  Drinking too much water can lead to water intoxication and changes to your body chemistry in a way that can prove to be unhealthy or worse, fatal.  There is, however, a way to use gallons and gallons of water for losing weight and healthy living.

While drinking excessive amounts of water can be negative for health, gallons and gallons of water outside of your body can help you get fit, lose weight, and be healthy.  I’m talking about swimming of course.

Scientifically speaking, swimming is one of the best forms of cardiovascular exercise.  Better than jogging or cycling, swimming is a low impact cardio that doesn’t take its toll on your joints.  You can get your lungs working and heart pumping to help you burn off those excess calories.  One example found on the internet is the inspirational story of Matthew who lost more than 100 pounds via eating right and swimming.

Swimming also provides a work out for the whole body as opposed to jogging and cycling which affect mostly the lower body.  When you swim you are exercising your core and back muscles as well as strengthening your legs and arms.  It's a total body workout aided by the buoyancy factor of the water.

As you can see, you not only need water to survive;  you should use water if you are going for a healthy lifestyle and trying to lose weight.  Now if there’s was only an accessible swimming pool in every neighborhood…

 

Kurt Lao is the Editor of weight loss product reviews resource: WeightRater.com. He has several product reviews to his credit and serves as a contributor to some of the top health and weight loss blogs online.

photo: rebecca

Thoughts On Water

by water
rain on grass | photo: adrian benko

We've been getting a fair amount of rain so far this year.  We don't have a rain gauge (although I'm beginning to think we should) and I have my eye on this one.  For now we simply mark when it rains on the calendar because after two years of severe drought we're more mindful of how desperately we need water in this Eastern Piney Woods Region of Texas.  

The drought was considered the worst one since the 1950's and the effects were devastating.  The biggest environmental impact the highly destructive series of wildfires which burned nearly 2,000,000 acres of Texas land.  Livestock and wildlife were badly affected and thousands of people were made homeless by the fires.  Locally in my town fortunately no homes were destroyed by the fires, however we lost more than 15% of our trees and clean-up is still continuing nearly a year later.

So although we've been grateful for the rain, our household become more mindful of our water use and we've realized there are a few things that we can do to help conserve water.  There are of course a the typical things you can do:

  1. adjust your sprinkler system to not over water and install a rain gauge so you don't water when it's raining
  2. aerate your lawn so water can reach the roots rather than creating run-off
  3. mulch your garden to help retain moisture
  4. check outdoor faucets to make sure they don't leak
  5. compost rather than using the dispos-all
  6. Wash fruits and veggies in a pan rather than under a running faucet
  7. shorten your shower time (1-2 minutes can add up to over 100 gallons per month)
  8. turn off the water while brushing your teeth (estimates claim this can save up to 25 gallons per month per household)
  9. check your toilet to make sure the valve closes completely after filling
  10. when cleaning your fish tank use the nutrient rich water for houseplants

However there are other  ways to increase your water conservancy as well and we've just implements two that I think will really help with our water usage.

My husband just installed a Dual Flush Toilet Conversion Kit.  I love these things.  Instead of a lever flush you have a cute button with a one dot push and a two dot push.  Each one of course corresponding to the common euphemisms for pee and poo.  The big reason to love it though is that now we don't use more water than we need.  Let's be honest, when you pee it takes far less water to flush the remains to the sewer system; however a regular flush system doesn't allow you to differentiate.  It was easy to install and should last for a long time.

Also in the water conservation mode he recently installed a Rain Barrel.  After just a few rainstorms our barrel is full.  We plan to use this water for container plants and the vegetable garden.  We figure it's better than turning on the hose and plants seem to love rainwater more anyway.  Also easy to install, it diverts the flow from our downspout.  When the barrel is full there is an overflow valve which backs up and the water again flows through the downspout.  I haven't needed to use the water yet as our rainfall has been sufficient, but it's nice to know we have it if we need it.

Given the growing world wide water crisis it is important that we all become more aware of how we use water.  To be more conscious of what we use and if it can be recycled or if we can use less.

Top Hydrating Foods For Summer

by health, water

Hydrating For The Season

The seasons have changed and those hot, summer days can cause you to sweat.  A lot.  Through sweating, you wind up losing valuable hydration.  While it's important to make sure that you drink enough to stay well hydrated don't forget to also look at what you're eating.  Many of the foods that are in season at the time of year have high water content and therefore can help keep you hydrated.

Health effects of dehydration

Dehydration can cause a wide range of negative health effects:

  • low blood pressure
  • increased heart rate
  • headache
  • weakness
  • dizziness
  • possibly even unconsciousness   

Making sure that you are aware of your hydration needs can help you avoid these symptoms and help you stay healthy during the heat of summer.

Hydration Formula

Before we talk about hydrating foods let's look at how much fluid you should be taking in.  This formula is based on an average person who is not exerting themselves to a high level. This is a very rough estimation of required hydration.  Start with your body weight, divide it in half, and convert those ounces to cups.  As an example:

                         A person weighing 150 lbs
                         Divided in half = 75 lbs
                         75 ounces = 9.4 cups

This number then needs to be further modified depending on whether you are living in an extreme temperature location, if you are exercising and how much, if you are pregnant or nursing, and/or how much of your hydration may be coming from food.  

Obviously, if you are out running a 5K, doing Bikram yoga or even spending long hours in the sun doing yard work you need to up your fluid intake. But this formula serves well as a general starting point.

It is important not only to stay well hydrated but also to consider the source of your hydration.  Avoid rehydrating through overconsumption of high sugar (such as soda or sports drinks), caffeinated, or alcoholic beverages.

Drinking More Water

Some people don't like to drink water.  Here are a few ways that you can bump it up a little.

  1.  Add flavor to your water by the use of things such as mint, cucumber, lemon, or lime.   By adding a little flavor (without sugar or chemicals) you may find yourself inclined to drink more water.  
  2. For those people who are used to drinking soda, consider purchasing a SodaStream seltzer maker (avoid the flavored, chemical-laden additives) and start to break yourself of the soda habit.  This has an added benefit of reducing your plastic waste because you won't throw out endless amounts of plastic bottles.  I have had my SodaStream for over 3 years and my bottles are still going strong.
  3. Try drinking water kefir, a great way to quench your thirst and add healthy probiotics to your system at the same time.   Note:  water kefir needs to be drunk in moderation as too much can overwhelm your system.

Hydrating Foods

Eating lots of hydrating foods has an effect on how much fluid intake you will need.  Food sources such as smoothies and cold soups (like this amazing gazpacho) add hydration as well as satisfying the appetite.  Specific foods which are high in water content include:

  • apples - tend to be highly contaminated with pesticides so it is worthwhile to purchase these organic.  High in fiber, vitamin C and the flavonol quercetin which is beneficial for heart health, blood sugar stabilization also considered anti-inflammatory.
  • bok choy - sometimes referred to as Chinese Cabbage, low in calories and high in vitamins A, C, calcium, and fiber. Like most cabbages, it is believed to be anti-carcinogenic.  There are some concerns about pesticide use with this vegetable and an organic purchase is suggested.
  • carrots - in addition being an excellent source of vitamin A carrots also provide good levels of fiber, vitamin C, K, and potassium.  Highly antioxidant they are considered a good cardiovascular support food. 
  • cantaloupe - extremely high in vitamins A and C cantaloupes are also a good source of potassium.  The high levels of vitamin A make them very supportive of lung health while the high levels of A and C make them a good choice for eye health.  Be sure to wash thoroughly before cutting open.
  • cucumbers - very high in vitamin K,  considered antioxidant and anti-inflammatory.  Because they are one of the "dirty dozen" purchase these organic whenever possible.
  • celery - another great source of vitamin K,  high in fiber and studies indicate that it can be helpful in reducing blood pressure.  Another "dirty dozen" veggie; choose organic whenever possible.
  • cherries - very high in vitamin C and a good source of potassium, cherries come in both tart and sweet varieties.  Shown to be effective for helping to reduce blood pressure, it seems cherries may also support collagen health.
  • grapefruit - very high in vitamin C with a very high antioxidant level.  As with most citrus, it also contains limonoids, a phytonutrient which appears to be helpful in reducing tumors.
  • peaches - purchase organic due to the high levels of pesticide contamination.  Highly antioxidant, a good source of fiber, vitamin C and potassium. Peaches are believed to help support healthy skin due to their high levels of phytonutrients.
  • plums - high in vitamin A, C, K, and fiber, also help the body to absorb more iron from iron-rich foods.  Highly supportive of eye health with studies showing that plums may lower the risk of age-related macular degeneration.
  • strawberries - another pesticide-laden fruit, these are best purchased organic.  Very high in vitamin C, also provide manganese and fiber.  Not only are they anti-oxidant and anti-inflammatory, but emerging research also seems to indicate that daily intake of strawberries may be related to a reduction in inflammatory bowel disease.
  • tomatoes - a great source of antioxidants and high in vitamins A, C, K, and potassium.  In addition to being cardio-supportive new research appears to indicate that tomatoes may also be beneficial for bone health, especially in post-menopausal women.  
  • watermelon - very high in vitamin C, also provides a good source of vitamin A, some potassium and magnesium.  Watermelon is considered an anti-inflammatory, alkalizing fruit.
  • yogurt - in addition to being a good source of calcium, live culture yogurt also provides probiotics, phosphorus, potassium, zinc, and protein.  As a dairy product, it is also one of our few food sources of vitamin D.  Organic is the best choice to avoid antibiotics, hormones, and GMO feed.  It's also important to get whole milk yogurt as the vitamin D in the yogurt is a fat-soluble vitamin (meaning it needs to be eaten with fat for the body to properly utilize it).  Choose the plain variety and add fresh fruit if needed for sweetness to avoid the added sugars.
  • kefir - a delicious fermented yogurt, kefir is thinner and has a tangy tart flavor to it.  With all the benefits of yogurt, kefir adds a little extra probiotic punch as the fermentation increases probiotic activity.
Try to include more of these fabulous and tasty foods into your summertime diet.  Not only will they provide nutritional support, but they'll also help keep you hydrated.

Learn More on My eBook: Hydration For A Healthy Life

Discover the secrets to staying hydrated and maintaining a healthy lifestyle with "Hydration For A Healthy Life". Learn about the importance of water, electrolytes, and alkaline beverages, as well as tips for staying hydrated year-round. Plus, enjoy delicious recipes for infused waters that make hitting your hydration goals easy and enjoyable.

Whether you're a fitness enthusiast or simply looking to improve your overall health, this eBook has everything you need to keep your body running smoothly. Grab your copy now and drink up to a healthier you!

What’s In Your Water?

by additives, ingredients, labeling, water
Water | Abhijit Tembhekar | Wikimedia Commons

Everyone seems to be drinking more water these days, that's a good thing.  Unfortunately though many kids are drinking flavored water drinks that are presented as healthy.  You know the ones I'm talking about.  They come with names like Vitamin Water and Fruit2O.  Let's not even start with the whole sports drink issue.

I was horrified when the pediatrician told my daughter that she needed to add more water to her diet, suggesting that she start drinking Propel.  My daughter was thrilled and turned to me with a gleeful look on her face that faded when she saw my expression.

I am continually amazed at how manipulated we are by manufacturers.  There is no other way to say this other than to just say it.  Water is water period end of story.  Why are they trying to fancy it up with all sorts of chemical additives for color and flavor, and why are they adding preservatives.  Preservatives?  What's in water than needs preserving?

Are many of us dehydrated?  I believe the answer is yes.  Do we need 8 glasses of water per day?  That depends on what your bio-individual needs are.  If you live in a climate that causes you to lose a lot of moisture or you exercise a lot or you don't eat high moisture foods and take in other liquids it all adds up.  However I also believe that by the time we feel thirsty we are generally more dehydrated than we realize.

Dehydration is known to cause headaches, can lead to worsening asthma, hypertension and other health issues.  Proper hydration is also key to helping the body eliminate toxins.  That is why it's important to make sure that we are getting enough fluids to stay well hydrated.  Breathing, digesting, sweating, and excreting all cause us to lose fluids.

If what we need is to stay well hydrated what we do not need is all of the extra chemicals that come with most packaged water drinks.  Not only that if you look at the label you will see that they are misleading you by claiming to only have a certain number of calories.  What you need to remember is to look at the label and see how many calories are in a serving and how many servings are in a bottle.  One bottle of VitaminWater has 50 calories and 13g of sugar per serving.  The label purports to contain 2.5 servings per bottle.  Most people I know drink the whole bottle; that means 125 calories and over 32g of sugar per bottle.  And those are empty calories.  Providing no nutritional value and not filling you up at all.

Let me give you a hint, there are no calories in water.  If you are looking for a little flavor in your water consider adding a slice of fresh fruit, a squeeze of citrus, a slice of cucumber, or a sprig of mint.  These all add a lot of flavor without adding sugar, calories, “natural flavors”, or other chemicals.  Just drink water.  It's what your body needs.