For years, people have said that it is important to have a fruit and vegetable diet because it can help with weight loss. While there are many reasons why people should include these nutritious foods in your meals, apart from the idea that it’s portable and accessible, helps in controlling overeating and cravings, here are other reasons that are very noteworthy.

Helps avoid getting overweight and obesity

Obesity is a continuous battle, and it has been higher than ever in the last couple of years. Because of overeating and a sedentary lifestyle, its rapid growth is a common problem for people. And since many people would rather eat a non-nutritious meal than a more nutritious meal, it jeopardizes their health and gain weight exponentially instead of increasing and supporting their well being.

Additional Protection to health

It is a well-known fact that these healthy foods have the essential nutrients your body need that can help protect you from devastating, painful or fatal ailments. By including a fruit and vegetable diet in your meals will increase the protection against cancer, heart diseases and other life threatening diseases.

Fruits and vegetables enhance the immune system

It is a fact that an immune system is very critical in the protection against sickness. It is the body’s first line of defense from viruses and bacteria’s that invades a person’s body. Having a weak immune system will definitely increase the potential of viral or bacterial infection and other problems like skin disorders, delayed healing and other chronic illnesses. Eating more healthy food as an addition to a meal can be very important in improving your immune system.

It increases self-confidence

It is not widely known that a fruit and vegetable diet has an underlying effect to self-confidence. The reason for that is that calories from carbohydrates increases a person’s appetite and desire to eat meals high in sugar. These cravings are often so strong for people that they are powerless to stop the indulgence that often results in a disordered eating habit. Not only is it harmful to health and fitness, it also damages the emotional and mental health of people and sometimes cause lower self-confidence.

Increases Your Energy

It is true that a healthy fruit and vegetable diet and a healthy exercise will result in an increase of energy. By having more energy, the things that you will do and set out to achieve will happen in a bolder, bigger and better way.

Having a fruit and vegetable diet is very important in a person’s health. Not only is advantageous to wellness and fitness, it is also beneficial to a person’s mental and emotional health. And it would be best to live a healthier life than a miserable unhealthy life.

The post 5 Reasons Why Fruit and Vegetable Diet is Important appeared first on Face and Body Care.

If you’ve been thinking about consuming less sugar at any point, you’ve probably begun to notice that sugar is in just about everything. Everyone is familiar with the concept that sweets and other baked foods sold in convenience stores aren’t the only foods that contain sugar, but the love affair with sugar goes much deeper.

How then, would it be possible for anyone to get away from eating sugar?

The following article will be sharing 9 Tips on How to Stop Sugar Cravings.

1. Make Protein a Meal Staple

Protein is great for the body, and also happens to aid in the control of blood sugar. Try adding an amount of protein to your meal periods. This doesn’t mean that it always has to be meat, as many other alternatives are available.

2. Find a Good Multivitamin

The primary physical source of food craving is a nutrient deficiency. Taking a well balanced multivitamin will help you to avoid cravings. For the best effect, take the multivitamin with food.

3. Sleep Well

Sugar is often used as a way to boost energy when tired. Getting good rest will help you avoid this crash.

4. Don’t Keep It Available

If you don’t buy it on grocery trips, you will be less inclined to eat it. Empty out your fridge and pantry so that next time you want a snack, you have no choice but to go for a healthy, sugar-free one.

5. Make it a Habit to Read Labels

There are a variety of products available to help you avoid high sugar intake. Read labels and research which products fit into your lifestyle.

6. Know Sugar’s Other Names

To make the previous tip more effective, you will need to become familiar with some of the other names for sugar such as: corn syrup, corn sugar, high fructose corn syrup, sucrose, and dextrose. Any ingredient ending with -ose is a form of sugar, so read the ingredient list carefully.

7. Complex Carbohydrates

Baked goods created from refined and processed flour not only contain sugar, but affect blood sugar in the same way that sugar does. It would be a good idea to limit your intake of these foods.

8. L-Glutamine

You might want to give this interesting amino acid a try. It helps convert sugars into brain food.

9. Drink a lot of Water

Often times cravings are thirst. Instead of reaching for a soda, drink seltzer water or mineral water to satisfy the urge to drink a fizzy drink.

The post 9 Tips on How to Stop Sugar Cravings! appeared first on Face and Body Care.

To maintain a healthy lifestyle, you’ll need to maintain a balanced diet and eat healthy food. Doing this can help lower the risk of heart disease, type 2 diabetes, and certain cancers.

The issue that most people face is finding the time to find the right foods to eat as well as preparing them. You’ll see other people around you enjoying their clean eating lifestyle, but you’re struggling and thinking of giving up.

The following foods are considered superfoods, are quick to source and prepare to allow you more time to enjoy life.

1. Apples

You can find apples in most supermarkets that you go to. They contain a variety of antioxidants, fiber, and vitamins. They make the perfect snack between meals if you feel hungry and make you feel full.

The fiber that apples contain, assist the good bacteria in you and help protect you against weight gain, lower the risk of type 2 diabetes, and heart disease.

2. Avocados

Most people think of the avocado as a vegetable but it’s actually a fruit and a healthy one in fact. It contains more healthy fats than carbs. They have a creamy texture, are tasty and contain a healthy portion of vitamins and potassium.

Avocados contain a high amount of fiber compared to other foods and contain many benefits to aid you in weight loss and help increase your metabolism.

3. Blueberries

If you’re looking for a food that contains high amounts of powerful antioxidants, then you need to eat blueberries as they prevent LDL cholesterol from developing. It’s loaded with vitamin C, fiber, and is low in calories.

The high amounts of antioxidants help your brain function and help prevent Alzheimer’s disease.

4. Chicken Breasts

A good source of protein, low in calories and fat is the mighty chicken breast. It can be used in a variety of dishes. It helps you with losing weight as well as maintaining low blood pressure.

Chicken has been eaten for thousands and thousands of years and can be bought from your local store or butchery. Try and go for organic chicken which contains the most nutrients.

5. Almonds

One of the world’s most popular nuts, it’s packed with fiber, magnesium and vitamin E. Almonds can help you lose weight as well as keep your metabolism ticking over. The main benefit is the amount of magnesium it contains as it helps prevent type 2 diabetes, as well as lower your blood sugar levels.

6. Broccoli

You can eat broccoli both raw and cooked. It contains great amounts of protein, fiber and vitamins K and C. Eating enough broccoli will help you lower your blood sugar levels and lowers the risk of type 2 diabetes.

7. Kale

This one has been saved for last as it has become quite popular. It contains a high amount of vitamins K, C and can be added to a variety of dishes such as salads. It can also be enjoyed in your daily green juice.

The next time you go shopping, add these healthy foods to your basket and take note of the changes that you’ experience.

The post 7 Healthy Foods to Eat Everyday! appeared first on Face and Body Care.

In today’s busy world, it is hard to find time to do all of the things we need and want to do.  Most of us have precious little free time on our hands, and what free time we do have we probably want to spend relaxing.  This often results in things like workouts being pushed to the side.

What many a busy person fails to realize is that working out is worthwhile in more ways than one.  It gets us in better shape, but that’s not all.  It also increases our energy levels, allowing us to be more productive.  It reduces stress, giving us a better attitude.  And it reduces our risk for numerous health problems.  When you look at all these benefits, it’s easy to see why making time for a daily workout is so important.  

Here are some ways you can fit in a workout:

1. Get up early and start your day with a workout.  

You don’t have to seriously disrupt your sleep pattern.  Just 20 or 30 minutes each day, or an hour three or four times a week, is enough of a workout to make a noticeable difference.

2. Go for a walk or jog during your breaks at work. 

You won’t work up a sweat like you would at a regular workout, but it’s a start.

3. Hit a nearby gym during your lunch hour.  

You can get in a half hour workout and still have a half hour to eat.

4. Are you unable to fit in a workout because of the kids? 

Sign up for a Mommy and Me class.  If that doesn’t work for you, enlist the help of a friend in the same situation.  Have her help you with your kids while you work out, and do the same for her.

5. Substitute a workout for your daily TV time. 

Will your life really be less complete if you miss that certain show?  If you truly can’t bear to miss it, work out while you watch.

You might also like: How To Lose Weight By Running

6. Find a set of workout videos that you enjoy. 

Keep them in a place where you will see them often, and make it a point to work out whenever you have some free time.  This works well if you have a highly unpredictable schedule.  Just remember to shoot for at least three good workouts each week for maximum benefit.

Finding time for a workout sometimes seems like an impossible task, but it’s not.  If you can set aside 30 minutes to an hour each day, you can get in enough physical activity to make a noticeable difference.  And once you see how much better you feel with regular workouts, you’ll be more motivated to fit them into your schedule.

The post 6 Ways of Fitting a Workout into Your Daily Schedule appeared first on Face and Body Care.

Green Juice for Vitality

Green Ingredients

• 6 Kiwis
• 2 Green Apples
• Baby Spinach

Directions

1. Soak spinach leaves in water to plump them up then leave to drip dry.
2. Peel kiwi and cut into chunks to fit into juicer chute.
3. Cut apple into chunks to fit into juicer chute. Do not juice apple core or seeds.
4. Alternate between hard and soft produce to help get the most juice out of the leaves.

Kiwi Stress Reducer Recipe

Ingredients

• 6 Kiwis
• 2 Green Apples
• Baby Spinach 7½ Cups

Directions

1. Soak spinach leaves in water.
2. Allow them to drip dry.
3. Peel kiwi and cut into chunks to fit into juicer.
4. Cut apple into chunks to fit into juicer.
5. Remove the apple core and seeds.

Fennel Less Stress

Ingredients

• Cinnamon – 1/4 tsp
• Coconut Water – 1/2 cup
• Fennel Bulb – 1 bulb chopped
• Lemon – 1 fruit cut in half
• Oranges – 2 large cut in half
• Pears – 2 medium cut in half
• mint – 10 leaves

Directions

Place all ingredients in a juicer stir and serve and enjoy.

Stress Recovery Juice

Ingredients

• 2 Kale Leaves
• 1 handful of spinach
• 1/2 sweet potato cut to juicer size
• 1 red bell pepper cut to juicer size
• 1 pinch of ground ginger
• 3 sprigs of parsley
• 2 carrots cut to juicer size

Directions

Place all ingredients in juicer and blend until desired consistency.

Spinach Juice

Ingredients

• 2 handfuls of fresh spinach
• 2 stalks of celery
• 2 stalks of broccoli
• 1 large carrot

Directions

Place all ingredients in the juicer, blend, and enjoy!

Anti-anxiety and stress reducing juicing vegetables include broccoli, carrots, celery, fennel, leafy greens and watercress.

Anxiety Elimination Juice Recipe

Ingredients

• 6 sprigs per 1 cup of juice Lemon Balm (Melissa officinalis)
• 2 carrots
• 2 stalks of celery
• 4 sprigs of fresh lavender flowers per 1 cup of juice
• 2 apples for natural sweetness
• 1 cup of leafy greens of your desired choice
• 1/2 a lemon

Directions

1. Place ingredients in juicer and blend to desired consistency, serve and enjoy!
2. Vitamin C is an important vitamin known to lower blood pressure and the stress hormone cortisol. Mint and chamomile are the key ingredients in stress-reducing.

Mint Chamomile Juice

Ingredients

• 1 tbsp chia seeds
• 2 sprigs fresh mint
• 1 cup water
• 1 cup ice
• 1 orange – peeled
• 1/2 lemon – juiced
• 2 tbsp chamomile flowers
• 1 1/2 oz swiss chard
• 1 banana

Directions

Place all ingredients in a blender, serve and enjoy!

Pineapple Kiwi Juice

Ingredients

• 1/2 tsp matcha powder
• 1/4 cup cashews
• 1 cup water
• 1 cup ice
• 1 1/2 oz baby kale
• 4 oz fresh pineapple
• 1 kiwi – peeled

Directions

Place all ingredients into a juicer, serve and enjoy a stress free day.

Green Pepper Juice

Ingredients

• 2 tbsp pumpkin seeds
• 3/4 cup water
• 1 cup ice
• 1 green pepper – seeded
• 1 apple – chopped
• 1 lime – juiced
• 1/2 inch ginger root

Directions

Place all of the ingredients into a juicer, serve and enjoy a stress-free day!

The post 9 Stress Relieving Green Juices appeared first on Face and Body Care.

You may have heard of the body detoxification cleanse that includes drinking a fresh lemonade mixture that also has cayenne pepper, salt and maple syrup. This cleansing recipe is supposed to act as a laxative that will keep you hydrated and provide energy.

The people who recommend this cleansing recipe suggest using it for a total of 10 days, but if you try this detoxification process, then you are likely to feel ill right away.

There are healthier ways to remove the toxins from your body, and you can try these methods to detoxify.

1: Stop Eating Junk Foods

If you live on greasy hamburgers, fried pies and soft drinks, then your body is filled with toxins. Most restaurant foods are filled with preservatives, fat and sodium that aren’t healthy for your body. When you don’t have time for preparing meals, you are better off stopping as a supermarket to buy a freshly made salad instead.

2: Drink a Lot of Water

While you may drink milk for calcium or orange juice for vitamin C, your body still requires a lot of water each day. The average adult requires a minimum of eight glasses of water daily, and if you are active, then you need more. If you have a dry mouth or feel thirsty, then you are already dehydrated, and dehydration affects all your body’s systems.

3: Consume More Vegetables

Vegetables contain numerous nutrients that will help your body to detoxify. Shop the produce aisle at your supermarket first to buy dark leafy greens such as spinach or broccoli. If you can’t afford fresh vegetables, then high-quality frozen or canned peas, green beans or corn are acceptable.

4: Exercise

Experts recommend exercising at least three times a week for 45-minutes so that you can lose weight and maintain your muscle strength. However, physical activity can also help to detoxify your body by releasing toxins with your perspiration.

5: Therapeutic Massage

If you have an injury in your body, then releasing toxins from your tendons and muscles can speed your healing. Call a local day spa to find a therapist who provides professional massage that is designed for stimulating your body’s lymph glands. Releasing toxins from your lymph glands can improve your immune system, helping you to feel better faster.

6: Sleeping for Detoxification

When you are sleeping, your body releases healing hormones that will improve the condition of your brain and other organs. If you don’t feel rested in the morning, then make sure to change the atmosphere in your bedroom. You may need to have a warmer or colder bedroom to help you sleep at night.

7: Consume Citrus Fruits

Citrus fruits are high in enzymes that help your body to detoxify. Fresh grapefruit, tangerines or oranges also contain vitamin C that can protect your body’s immune system. When you drink citrus juice, it helps to flush the toxins from your digestive tract.

8: Sauna Treatments

Visit a gym to use its sauna equipment for detoxification. Make sure to drink a lot of water before entering a sauna, and don’t stay in the room longer than recommended. Regular sauna treatments are a great way to eliminate the toxins from your body while you are sweating.

9: Use Detoxifying Herbs While Cooking

A variety of delicious herbs can help you to detoxify so that you are eliminating the toxins in your body. Some of the most popular herbs include cilantro, coriander and garlic along with chicory root or ginger. You can use herbs in recipes for food or beverages

The post 9 Tips on How to Detox your Body (Naturally) appeared first on Face and Body Care.

Fat Burning Foods should be a focus in everyone’s diet, especially if you’re wanting to lose weight. I’ll have you know that the list of foods here can help you BURN fat and absorb less of it if you include them into your diet. Now, even if you’re not seeking to lose a significant amount of fat (or weight) you should be trying to eat from this list.

Why?

There are a lot of illnesses related to the visceral fat layer that surrounds even “thin” people’s tummys, but of course this fat seen on overweight and obese individuals is very dangerous and poses a much higher threat against health overall.Fat Burning Foods

Good news is that these foods are all YUMMY and readily available at pretty much all grocery stores. Not real need to spend a ton of money and the cooking options are endless too!

Best Fat Burning Foods

1. Salmon

Salmon is probably one of the best meats for you overall and it tastes awesome too. Salmon is loaded with protein and Omega-3 Amino fatty acids boosting your metabolism and burning more fat. These fatty acids also have a very positive effect on your cardiovascular health, protecting you against heart disease.

2. Turkey

Turkey is another great meat for burning fat. Turkey is packed with protein for higher caloric burn and is also naturally lower in fat compared to chicken. Just make sure you buy turkey in its most natural form (many typical thanksgiving turkeys are injected with butter or other fatty substances).

3. Oatmeal

Think rolled oats and stay clear of the instant, sweetened variety. Rolled oats might be very plain in terms of flavour but you can add to the taste easily with fruit, nuts and some of the berries listed below. Steel rolled oats are even better for you but can be quite expensive.

Oatmeal is loaded with soluble fibre which causes a slow energy release. Because it releases energy slowly, your metabolism is running at a steady pace – perfect for fat loss. It also helps to reduce blood cholesterol levels and flush out bad fatty acids. Oatmeal has also been proven to prevent heart disease and colon cancer. The perfect food to help you get a flat stomach!

4. Beef

Beef is a very popular meat around the world due to its taste and wide availability. Lean beef especially is a great fat burning food as it’s loaded with protein and also contains iron which is vital for the creation of haemoglobin in your red blood cells.

5. Green Tea

Green tea has been enjoyed by the Japanese for centuries and has been spreading in popularity the past several years. Green tea is a great fat burning beverage due mainly to the EGCG contained within it which stimulates your brain and nervous system resulting in higher caloric burn. Green tea also has powerful antioxidants and studies have shown it to even reduce the risk of some cancers. Furthermore, it has also been known to help lower overall cholesterol levels and improve the ratio of good cholesterol (HDL) to bad cholesterol (LDL).

You might also like: Best Nutrients and Fruits for Runners

6. Skim Milk

Skim Milk contains large amounts of calcium, helping to increase your metabolism and burn calories. There have been many studies which show that those who drink moderate amounts of milk or low-fat dairy products daily, have less body fat ratios than those who don’t. Skim milk is best but if you find it too watery, 1% milk is a good alternative.

7. Nuts

Nuts (Almonds, Walnuts, Macadamia etc) – Yes, nuts are a fatty food, but this fatty food actually helps you burn body fat! So if you want to get rid of fat and lose inches on your stomach then you’ll want to incorporate nuts to your diet. Nuts are perfect as a side order for a larger meal, a light snack (ditch those chips and crisps) or for desert.

Although nuts are loaded with fat, this fat is healthy fat. Furthermore, nuts are packed with vitamins, minerals, fibre and protein which are all vital for controlling blood sugar level and encouraging fat loss.

Nuts also maintain fat burning hormones, they fill you up quickly and keep you feeling full – suppressing your appetite.

8. Edamame

Edamame are soy beans which have been lightly boiled and salted. Originally from Japan, edamame are an excellent source of protein, Vitamin C, iron, and calcium! They also contain 0g of saturated fats so eat them guilt free.

9. Berries

Berries (Blueberries, Raspberries, Strawberries, Cranberries etc) – We’ve already mentioned that berries are a great way of sweetening your usually bland oatmeal, but that’s not all they are great for. You can also add them to your protein shake, salad, natural yogurt or a mixed bag of nuts for a fat busting snack.

Berries are a natural source of dietary fibre, which helps slow your carbohydrate absorption, controls blood sugar levels and prevents the insulin spikes that can cause your body to store fat. Berries are also packed full of vitamins, minerals and antioxidants, all of this with low calories – a real flab fighter!

10. Broccoli

Broccoli is one of those super foods that you can never really eat enough of. It is literally packed with nutrients including calcium, vitamin A, vitamin C, folic acid, and fiber. The calcium, vitamin C and fiber all contribute to burning fat and increasing your metabolism. On top of that, broccoli is full of antioxidants that provide a multitude of health benefits including decreasing the risk of heart disease and certain cancers.

12. Eggs

Whole, organic, free range eggs: Most people are scared of eggs because they believe them to be high in fat and cholesterol. But the truth is, organic, free-range eggs have no affect on blood cholesterol (blame processed and refined fats for that). Furthermore, the essential fatty acids inside an eggs yolk are vital for fat burning.

Eggs contain iron, zinc, phosphorus, thiamin, B6, folate, and B12, and panthothenic acid. But you’ll actually find that 90% of these nutrients are found in the yolk, so it’s important to eat whole eggs. In addition, the yolks contain ALL of the fat-soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is easier to digest than egg whites alone, due to a more balanced amino acid profile that the yolks help to build.

The post 11 Best Fat Burning Foods appeared first on Face and Body Care.

You may not want to hear it, but exercise is very important for you. Everyone should include daily fitness into their routine, but you also have some unique benefits as a woman.

Here are 5 different reasons to start exercising on a regular basis.

1. It Gives You a Natural Mood Boost

One of the great things about exercising regularly is that it makes you feel so much better. It is high on the list of the best ways to naturally make you happier and reduce stress at the same time. This is all thanks to endorphins, which are happy chemicals you already have in your brain. When you exercise, it helps you release those endorphins, helping you to feel happier and more energetic. Exercising for around 30
minutes or so a day really boosts your mood.

2. You Can Reduce Certain Health Risks

Exercise is wonderful for so many reasons, from weight loss to giving you more energy. Another reason you should exercise is because it helps to reduce your risk for serious medical conditions. This includes physical conditions like osteoporosis and heart disease, both of which are a high risk if you are a woman. Exercising has also been shown to reduce the risk of dementia in older adults. There is no cure for dementia, so
prevention is your best chance.

3. It Helps with Your Sex Life

If you feel like your sex life has been lacking as of late, why not feel sexier and get more confidence with exercise? There are many ways exercising can improve your sex life. First of all, it will give you more confidence due to becoming fit, healthy, and losing weight. It can also improve your sexual desire thanks to the natural mood boost and increase in energy you get. This is great for both women and men.

4. You Can Lose Weight

The reason many women choose to exercise regularly is to help them lose weight. While you should still follow a healthy diet, exercise definitely helps you manage your weight. It is important at any age, from teen and young adult years, to being an older adult and senior. Weight loss also has other benefits, like improving your confidence, helping with your sex life, and reducing the risk of heart disease, diabetes, and arthritis.

5. Exercise is Great for Mental Health

While your physical health is very important to pay attention to, you should also be focusing on your mental health as well. It is imperative that you not forget about your stress level and mental health conditions like anxiety and depression. Exercise can help you manage these types of mental health conditions.

The post 5 Reasons Every Woman Should Exercise appeared first on Face and Body Care.

Everyone knows that water is an important part of taking good care of yourself, due to
the dangers of dehydration, and the many benefits it provides you. However, it is all too
common to not drink enough water during the day, whether because you don’t enjoy it,
you don’t think you have the time, or you simply forget. There are lot of benefits of drinking more water.

When you get enough water during the day, it can help with:

• Improving your skin, hair, and nails
• Relieving headaches
• Reducing muscle cramps
• Helping to flush out your body
• Improving weight loss efforts
• Giving you more energy

This article is going to go over some of the different ways you can increase your water intake daily, as well as how to remind yourself it is time to drink more water.

1. Drink Water Before Every Meal

The first tip for drinking more water on a regular basis is simple – just have a full glass of water before each meal and snack you consume, including before your morning cup
of coffee. This is one of those simple reminders that allows you to drink more water, without really having to think too much about it.

Train your mind to know that if you are going to put anything into your body, whether it is your breakfast or a late-night treat, you have to drink 8 ounces of water first.

This provides multiple benefits. First, it of course reminds you to drink another glass of water. It is also going to help your food digest a little better. Plus, it prevents you from
overeating since the water helps to fill you up a little.

It is not uncommon to think you are hungry, when in fact you are thirsty. If you are no longer hungry after the full glass of water, wait a bit before eating.

You should also try to drink a glass of water before or after every other beverage you consume. If you want a can of soda with lunch, force yourself to drink the same amount
of water as well.

2. Make Your Own Infused or Flavored Water

A common problem people have with drinking water isn’t that they don’t remember to drink it, but they’re just not interested in it. This is when you have some other options.
You don’t necessarily have to drink just plain filtered or tap water all day, every day.

There are many ways to add flavor to your water and make it more interesting, without piling on the sugar and calories.

The Simple Method

If you are short on time and just want a super quick way to add flavor to your water, go with the lemon water. All you need to do is add a few lemon wedges into your water,
squeezing in the juice first, then putting the wedges in it. Lemons have a lot of tart juice, so this will flavor your water quickly and easily. You can also try a mixture of lemon and
lime, or use other juicy fruits like grapefruit.

Fruit or Vegetable Infused Water

When you are willing to spend more time on your water, you can use other fruits, vegetables, and even herbs to flavor this water. This is called infused water, since it is a
longer infusing process. You aren’t just flavoring your water with these ingredients, but adding more nutrients from the produce and herbs.

To make fruit infused water, you should have a glass pitcher and access to filtered water preferably. Prepare your fruits, veggies, and herbs depending on what they are. Berries
should be sliced so you can access the juice inside, fruits with hard skin should be peeled first. Veggies should also be peeled and chopped. Muddle your herbs to release
the oils and flavors.

Add the ingredients to the bottom of the pitcher, cover with ice, then add your water. Let it sit in the refrigerator for as long as you can before drinking it, which really allows those
flavors and nutrients to come through.

3. Choose a Cup You Love to Use

Do you want to encourage yourself to drink more water? It’s all in the cup! If you use boring water bottles you don’t like, then you probably won’t drink as much water as you
should. A good way to have fun with your water and remember to bring the bottle everywhere with you is to choose a water bottle that works best for you.

This might mean the overall look and color of it, or the ease of holding onto it while walking. There are so many small details in a water bottle that determine if it’s a good fit
or not. For example, if you drive a lot, you want it to fit perfectly in your cup holder. On the other hand, if you bike for exercise, you may want it to have a tight lid, but one that
is easy to pop off when drinking while riding.

Try out a few different cups until you feel like you have found the one that is perfect for you.

4. Limit Other Drinks You Consume

Another little trick for drinking more water is to reduce all of the other drinks you consume. This doesn’t mean drinking water 100 percent of the time and never having a
cup of juice or soda again. But, it does help to reduce them, so that when you are thirsty, you go for water instead. This eventually increases your water intake simply
because you are going for water when you feel a thirst, and not other beverages.

5. Always Track Your Water Intake

This isn’t something you need to do every day for the rest of your life, but for now, it might be hard to determine how much water to drink and if you have even reached your
goal for the day. Start by figuring out a good way to track your water. This can be an app on your phone, a notepad, a planner you keep in your purse, or a program on your
computer.

Start by tracking your water for a few days before trying to increase how much you drink. This lets you know how much you are currently drinking on an average day. If it is
less than 8-10 glasses of water (8 ounces each) a day, you need to start increasing it.

Once you are tracking daily, it helps you know how and when to drink a little more throughout the day.

6. Enjoy Fruits & Veggies with High Water Content

If you find that you simply can’t drink enough water, then eat your water instead! You should still try to drink as much as you can, but this is good for the days when you’re a
little below your water intake goal. There are fruits and veggies that have a high water content, therefore helping to hydrate you. These include:

Cucumbers
Grapefruit
Apples
Pineapple
Lettuce
Celery
Radishes
Watermelon

7. Dilute Your Juice When You Have it

During those times when you really want a glass of juice instead of water, you can dilute it so increase your water content a bit. Just think about it – if you have a 12-ounce
glass, and you dilute it with water just by 25 percent, that cup of yummy, fruity juice has also added 4 ounces of water. It is a super easy way to add to your water intake for the
day. This is also going to reduce your calories, carbs, and sugar.

8. Try These Water Drinking Reminders

If you enjoy water, but you often forget to drink more of it, these little reminders can be helpful for you.

1. Drink water before every meal, snack, and other beverage
2. Drink a glass of water when you wake up
3. Drink water before or after your workouts
4. Drink a glass of water after every trip to the bathroom
5. Drink a glass of water every time you enter your office or your home

As long as you keep these reminders in the back of your mind, and follow the other tips mentioned, you should be on your way to increasing your water intake and benefiting
from it.

The post 8 Ways to Drink More Water – Everyday appeared first on Face and Body Care.

1. Chia Seeds

Chia seeds are a common ingredient in smoothies that are used as a ‘base’. This means that they will help to give the smoothie the smooth and creamy texture that it is known for and prevent it from just being a fruit cocktail!

Chia seeds are of particular interest to runners because they help to hold water and hydration. Chia can absorb large amounts of water and swell to several times their normal volume. Then, once in the stomach, they will release that water into the body to hydrate you. This is one of the secrets that allows the Native American ‘Tarahumara Tribe’ to run huge distances on a regular basis without becoming tired or dehydrated.

2. Beetroot Juice

Beetroot juice is another powerful aid that might just let you run a little bit further and faster. That’s because beetroot juice is a natural vasodilator. This means that it can help to dilate the blood vessels – the veins and arteries – and thereby help more blood to find its way around your body. If you consume beetroot juice then you should find your body becomes much better at mobilizing fat stores, helping you to breathe heavily and take in large amounts of oxygen and more.

Beetroot juice is actually a favourite choice among a large number of athletes for these reasons and is broadly considered a performance enhancer!

3. Red Grapes

Resveratrol is a substance found in red grapes. This is a highly powerful antioxidant and on top of that, it is also very good at enhancing the function of the mitochondria.

Mitochondria are small ‘energy factories’ that live inside your cells and allow you to use ATP. The more mitochondria you have and the more efficient they are, the longer and faster you’ll be able to run or otherwise exert yourself without tiring out. Red grapes are a great inclusion for this reason and might just give you an added edge!

4. Protein Shake

While we normally think that protein shake is for bodybuilders, it can also be useful for runners and the reason is actually very similar.

That’s because running is highly catabolic. Not only does running burn fat, it also burns muscle to a great extent and this is something that most runners would rather avoid where possible. By consuming protein just before a run – and especially a source with added BCAA (branch chained amino acids) – you may be able to protect your muscles against being catabolized.

5. Green Tea

Green tea is a great source of caffeine which can increase the heartrate and metabolism and give you a big boost in energy. For this reason, caffeine is found in a large number of performance enhancing supplements and pre-workouts.

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