Food Is Not Your Enemy


How Much Water Should You Drink?
May 24, 2017, 3:53 pm
Filed under: Healthy Lifestyle, Water, weight loss | Tags: ,

“How much water should I be drinking each day?” I get this question a lot.

The answer? It depends.

First off, it’s important to note that most people do not drink enough water. The consequences of mild to moderate dehydration can range from headaches, poor digestion, cravings, and sluggish thinking to skin breakouts, bad breath, and general fatigue. Water is necessary to keep every system in the body functioning properly, and plays a role in carrying nutrients and oxygen to our cells, preventing constipation, cushioning our joints, keeping our heartbeat stable, regulating body temperature and blood pressure, and more.

According to the Harvard Health Letter, most people need about four to six cups of water each day. But I think most of us would benefit from more than that, and over the years I’ve seen people feel better and reduce cravings from drinking more water. I actually prefer the almost clichéd advice of six to eight cups a day. In the warmer months, when we tend to play hard, sweat, and spend prolonged time in the sun, drinking even more water that that might be necessary. And of course, if you’re working out you’ll need a greater quantity of water as well.

To start your day off on the right foot, drink a glass of water as soon as you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle or cup of water accessible throughout the day, whether you are on the go or at a desk. Having water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime, or a squeeze of orange to make water more tempting. Herbal tea counts as water intake too! Whichever way you prefer it, make water an important priority each day.

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Avoiding the One-Size-Fits-All Diet
May 1, 2017, 10:49 am
Filed under: Healthy Lifestyle, weight loss | Tags: , ,

I give advice for a living. How to eat well, how to achieve greater balance, and how to sustain it all, through stressful times and holidays and work travel and family meals and whatever life throws your way. There are some bedrock principles about healthy eating and living that I believe will help everyone—eating more home-cooked whole foods, for instance, or creating a specific plan for when and where you will exercise—but in the end, every person is different, and we all respond differently to certain recommendations.

If you’ve ever visited my Web site, you may have noticed that there’s a concept mentioned there known as “bio-individuality.” Simply stated, bio-individuality is the understanding that each of us has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. There really is no one way to eat that works for all of us. One person may thrive on the Paleo diet, while another may feel weighed down and moody from eating that way. One may lose weight from eating a low-fat diet, while many others might be ravenous with so little fat and end up binge-eating as a result.

So I give my advice knowing that any particular recommendation, even if it has a basis in science and has worked for others, might not be the ultimate answer for the person I’m counseling at the moment. We try and we see how it goes. If it works, that’s great. If not, we recalibrate and try something else. Similarly, if you read something in my newsletter and it doesn’t resonate for you, that’s fine! I offered a tip in last month’s newsletter about how eating a larger lunch may help in one’s weight-loss efforts, according to a scientific study. I’ve seen this work for many of my clients over the years, but one of my current clients tried it and found that a large lunch just made her feel sluggish. So we went in another direction.

The same approach would likely work well in your own life. Avoid wedding yourself to one way of doing things. Don’t assume you must make yourself wake at 5 a.m. to go jogging in order to lose weight. Don’t force yourself to eat kale if you don’t like it. Don’t insist on sticking with a particular diet that helped your friend if you’re seeing no change in your own body. Be flexible. See what works. And acknowledge what your body needs.