Why is water so important to the body?

Water is important to many functions of the body. We can survive three weeks without food, but only three days without water. There are some factors when figuring out how much water we should consume, like our activity level, age, and the consumption of water-rich veggies and fruit. On average we should consume 90oz of water on a daily basis. Increasing your water consumption can help with anxiety, constipation, and more.

1. Clearer Skin - Certain toxins in the body can cause inflammation to the skin, which results in clogged pores and acne. Water helps flush the system and reduce blemishes.

2. Fluid Balance - Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature and improves digestion.

3. Kidney Function - Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Kidneys need hydration to clear away what we don’t need in the body.

4. Fatigue Fighter - Water can help fight the afternoon energy drops. One of the most common symptoms of dehydration is fatigue.

Bottoms Up!!

Begin by drinking a glass of water as soon as you wake up. Get in the habit of keeping a water bottle on hand at all times. If the taste begins to become a drag, shake it up with a squeeze of citrus, cucumbers or mint.


The Basics of Blood Sugar Control

Contributed by Charlene Hagner M.Ac., L.Ac.

In past decades fat has been blamed for obesity, but experts are now coming to the conclusion fat is not the culprit we’ve been led to believe. It’s SUGAR!

Many foods you eat on a regular basis contain a lot of sugar even the products marked “healthy”. For example yogurt, some brands contain more sugar than you need for an entire day.  All foods contain some sugar, and glucose is an essential energy source. We just need to understand the effects of sugar on our body and exactly how much we need to be health.

The facts about Blood Sugar:

•    Carbohydrates, including grains and fruit, are converted to sugar and pumped in the bloodstream. Apples and berries are nutrient- dense fruits and are low in the glycemic food index. The real problematic foods are packaged and processed grain and fruits that do the harm.

•    Slight increase in fasting blood sugar causes oxidative damage to the lining of the blood vessels, and this damage doesn’t show up for years.

•    Traditional American diet includes excessive amount of these kinds of carbohydrates for many people, and has led to obesity, diabetes, cancer, Alzheimer’s, and heart disease.

Ways to control your blood sugar:

Controlling your blood sugar is important to maintaining an anti-inflammatory state. Consume high-fiber and unrefined foods at every meal. Also include fats, such as olive oil, coconut oil, flax oil, hemp oil, and chia oil to help reduce inflammation. Protein helps stabilize blood sugar, and minimizes hunger and cravings. Ideally, include some protein in every meal. High quality proteins are the best choice, including grass-fed, organic, non-genetically modified organism (GMO) sources. For fish, remember to choose wild-caught salmon, farmed may contain hormones and toxins.

1.    Get your fasting blood sugar tested ideally your level should be between 85-90mg/dl. Anything higher than that is too high no matter what your doctor says.

2.    Get your hemoglobin A1C tested this test determines how well your blood sugar levels have been controlled over a 6-12 week period. A1C levels are to be kept between 4-5.6%.

3.    Get friendly with the glycemic index the foods you regular eat should be low to moderate on the glycemic index.

4.    Buy a glucometer, its great bio feed back, even if you don’t have diabetes.  You can understand what foods spike your blood sugar.

5.    Read the labels and ingredients carefully to all the food you eat, so you can track your daily sugar intake. Glucose, fructose, sucrose, and even lactose are all sugars.

Homemade Sweet Potato Chips

homemade sweet potatoes

homemade sweet potatoes

This time of year there are so many reasons to get together and enjoy snacks!  Whether it it professional sports on TV, days off of school, or just recovery from the rich formal meals of the holidays.  We crave the sweet, salty, and crunchy satisfaction of a good snack.  There are options and we thought it worthwhile to visit an easy alternative.  You can avoid all the unnatural snacks without sacrificing the flavor by making your own potato-chip-alternative for your cravings. These homemade sweet potato chips are much healthier and easy to make from home, no frier required.

All you need is: 1 sweet potato, 1 Tbsp of coconut oil, salt, and any spices you like.  Double or triple the recipe if you like.

Here's how:

  • Wash your potato and peel it. This works best with an actual peeler, but a knife will work to if you don't have one.
  • Cut the potato into very thin slices.
  • Place the thin slices spread out on a cookie sheet and brush with coconut oil. Sprinkle with salt to desired taste.
  • Bake in a 450 Degree oven for 22 to 25 minutes.  You can experiment with lower temperatures and longer times to get them just the way you like them.  However, all ovens are different so check yours often.
  • Enjoy!