These Two Things Should Be At The Top of Your Resolution List
Happy New Year! I hope you all had a safe and fun New Year's Eve, I know we sure did! The menu is up for January 7th delivery and it is completely Whole30 compliant! We'll be offering Whole30 menus for the month of January for those of you looking to do a New Year cleanse.
I know a lot of people have been doing away with New Year's Resolutions and just working to generally make self improvements all year round. I love this, I think we should always strive to improve ourselves, to learn more, to grow more - no matter the time of year. Sometimes we get so caught up in waiting starting resolutions at certain times - Monday, next Monday, the first of next month, the New Year - that we just completely let ourselves go until that time comes, this only makes reaching our goals that much harder!
Even if you didn't plan to make a resolution this New Year or if you have already planned your resolutions, there are two things I think are so important, that if you don't already have good habits with them, you should seriously think about making a resolution to improve upon them before anything else.
What are these two things? SLEEP and WATER intake!
I know I've talked about both of these things before but they have been coming up a lot lately among my family and friends and I feel I should touch on them again.
If you are trying to lose weight or generally improve your health, sleep is going to be more important than any diet or exercise regimen. Lack of sleep leads to a slew of health problems including heart disease, stroke, depression, anxiety, type 2 diabetes, and increased inflammation. When you are lacking in sleep, your athletic performance declines, which means your workouts are not going to be as effective as they should be, you're more likely to take in more calories than you would if you were getting enough sleep, and mental performance declines.
What can you do?
- Aim for 8 hours of sleep per night
- Try to get to bed earlier
- Start a bedtime routine
- No electronic devices 30 minutes prior to bed time and do not sleep with your TV on (this could be the biggest sleep mistake you're making!)
- If you have trouble falling asleep, try beginning a meditation routine. If that's not for you, I highly recommend Doc Parsley's Sleep Remedy (and the capsules are Whole30 approved!).
Getting in enough water is almost just as important as sleep when it comes to reaching health goals. I used to be terrible about drinking enough water. I made a conscious effort to get in about 100oz per day and the benefits have been amazing. The #1 benefit for me has been significantly increased energy which is crucial when running a business and raising a 1 1/2 year old!
Here are some signs that you are dehydrated:
- Loss of coordination. This is one of the first signs of dehydration. Have you been walking into a lot of walls lately? You may need to drink more water.
- Chronic fatigue. Tired all the time? Try drinking more water!
- Impaired memory and concentration
- Stomach aches and pains, constipation
- Inability to lose weight
- Mood swings, irritability
- Muscle aches and joint pain
- Chapped lips, dry itchy skin, dandruff, eczema
- Premature aging, wrinkles
None of these sound fun right? If you are suffering from any of these symptoms, try drinking more water! You should notice some benefits within a day but many some take a little more time, a few days, to a couple weeks, to a couple months depending on the symptom and severity.
Aim for half of your body weight in ounces per day + 8 ounces for each 100mg of caffeine. So, if you weight 200lbs, you need to drink 100oz of water per day. If you drink two cups of coffee per day, aim for 116oz per day.
It is important to keep track of how much you're drinking to ensure you're getting enough. I have a 48oz Nalgene bottle, I aim for 2 a day. Gallon jugs work well too but can get a little big to lug around all day. If you need help reminding yourself, set a timer or reminders on your phone and try to keep your water close at all times. If you can't carry your water with you, try to have designated times to stop and take a quick water break. If plain water bores you, add some fruit or herbs for flavor!
Alright, that's all for now! We're getting back into the swing of things after our break and will be back with live videos soon! If you have any tips or tricks for getting extra zzz's or increasing water intake, let us know in the comments section!