Monthly Spark Newsletter
August 2024
Welcome to another edition of our Spark Newsletter. As we navigate through the hot August days, staying hydrated and energized becomes more important than ever. Hydration not only helps regulate body temperature but also supports overall well-being.
Read on to explore the numerous benefits of proper hydration for both physical and mental health and receive practical tips to keep you hydrated and feeling your best.
Stay Cool and Energized: Hydration For a Healthy Summer
Water is a fundamental component of our bodies, making up about 60% of our total body weight. It plays a crucial role in various bodily functions, including:
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Supporting Digestion and Detoxification: Proper hydration aids in digestion by helping to dissolve nutrients and transport them throughout the body. Drinking water between meals, rather than with them, can prevent the dilution of stomach acids, which are essential for breaking down food. Additionally, water helps in the final phase of detoxification, flushing out toxins and waste products.
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Boosting Energy Levels: Adequate hydration can significantly impact your energy levels. Dehydration often leads to fatigue, reduced cognitive function, and diminished physical performance. Staying hydrated helps maintain optimal energy levels, keeps you alert, and supports overall vitality.
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Maintaining Healthy Body Composition: Drinking water can aid in weight management by acting as a natural appetite suppressant. It also helps the body burn calories by increasing the metabolic rate. Furthermore, staying hydrated supports liver function, which is vital for metabolizing fats and eliminating toxins.
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Promoting Skin Health: Water is essential for maintaining healthy, glowing skin. It helps to flush out toxins and maintain the skin's elasticity, reducing the appearance of wrinkles and fine lines.
Tips and Tricks for Staying Hydrated
Staying hydrated is vital for maintaining energy levels, supporting bodily functions, and promoting overall health. By incorporating these tips into your daily routine, you can enjoy a hydrated, energized, and vibrant summer. Remember, water is your best friend in achieving and maintaining optimal health, so drink up and stay refreshed!
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Choose the Right Water: Opt for water with a pH of 7 or greater, as it contains more minerals and is more alkaline, which is less acidic and can be beneficial for health. You can also add a splash of lemon or apple cider vinegar to your water to stimulate digestion and enhance flavor. Click HERE to read recent notes from Harvard’s Dr LeWine on Alkaline water and pH metrics.
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Avoid Dehydrating Beverages: Limit the intake of energy drinks, caffeine, and alcohol, as these can lead to dehydration. Instead, opt for herbal teas or green tea, which can provide a gentle energy boost without the negative effects of caffeine. Please refer to the left chart from Dr Libby Weaver to gauge the amount of caffeine in each type of drink.
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Incorporate Water-Rich Foods: Include hydrating foods in your diet, such as fruits and vegetables that are in season. Cucumbers, watermelon, lettuce, and tomatoes are excellent choices. Avoid overly spicy foods, as they can increase body heat and lead to dehydration.
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Practice Mindful Hydration: Aim to drink at least eight glasses of water daily, more if you're physically active or in a hot environment. A good rule of thumb is to drink half your body weight in ounces. If you feel hungry, try drinking a glass of water first, as thirst is often mistaken for hunger.
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Explore Alternative Hydration Methods: Consider using structured water filters, which are believed to offer additional health benefits and improve water absorption. Additionally, grounding or "earthing" by walking barefoot on natural surfaces can help balance your body's natural charge and promote overall well-being.
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Engage in Cooling Activities: While high-intensity workouts are great, consider incorporating cooling and relaxing exercises like swimming or yoga into your routine. These activities can help regulate body temperature and prevent overheating.
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Connect with Nature: Spending time in nature can be incredibly refreshing. Activities like forest bathing, walking by the ocean, or simply enjoying the outdoors can enhance your hydration routine and provide a sense of calm.
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Try Contrast Showers: Alternating between warm and cold showers can boost circulation, reduce inflammation, and improve muscle recovery. This technique can also invigorate your body and mind, helping you feel more alert and refreshed.
Monthly Challenge: Boost Your Hydration
Proper hydration is essential for every cell and function in your body. According to sports dietitian Leslie Bonci, owner of Active Eating Advice, dehydration can lead to headaches, fatigue, and irritability, and may even increase your hunger.
To help you stay hydrated, we've created a simple seven-day challenge!
Special thanks for inspiration to Leslie Bonci and Mindful by Sodexo
Day 1: Prepare
Determine your water intake needs. Calculate your daily water intake goal. So, how much water should you drink? The amount of water you need varies based on several factors, including activity level and climate. However, a good starting point is the 8x8 rule: eight 8-ounce glasses per day.
The U.S. National Academies of Sciences, Engineering, and Medicine recommend:
• 11.5 cups (2.7 liters) per day for women
• 15.5 cups (3.7 liters) per day for men
This includes fluids from water, beverages like teas and juice, and food, which provides about 20% of your daily water intake.
Use a chart, mobile app, or another tracking method to monitor your progress. HERE is a recommended app to set-up on Day 1.
Day 2: Start Tracking
Begin tracking your fluid intake. Use a marked jug, bottle, or glass to measure your consumption. Aim to distribute your intake evenly throughout the day, focusing on morning and afternoon to minimize nighttime bathroom trips.
Day 3: Reach for Water First
Water is the simplest, calorie-free way to quench your thirst. If you find plain water boring, try adding slices of ginger, lemon, mint, or other herbs for flavor. Experiment with different combinations to find your favorite.
Day 4: Include Nutrient-Rich Beverages
Incorporate other hydrating beverages and avoid those that dehydrate. Consider the following swaps:
• Skip coffee (or switch to decaf coffee)
• Skip tea (or switch to herbal decaf)
• Avoid sugary drinks like sodas and sports drinks
• Include sparkling water, fruit smoothies, and milk alternatives
Day 5: Eat Water-Rich Foods
Foods high in water content can also help you stay hydrated. Try filling half your plate with these water-rich options:
• Lettuce (96% water)
• Tomatoes (95% water)
• Bell peppers (94% water)
• Watermelon (92% water)
• Strawberries (91% water)
Day 6: Hydrate Throughout the Day
Spread your water intake throughout the day instead of consuming large amounts at once. This helps maintain hydration levels and avoids diluting digestive acids during meals.
Day 7: Maintain Your Hydration Habits
Continue practicing your new hydration habits beyond this challenge. Consistent hydration supports your overall health and well-being.
By participating in this challenge, you’ll develop better hydration habits and experience the numerous benefits of staying well-hydrated. Let's drink to good health! 🥤
Will you join us in this 7 day hydration challenge?
Monthly Food-for-Thought
Must-See: "Ayahuasca – Vine of the Soul"
This month, we're diving deep into the transformative world of Ayahuasca through a powerful documentary, "Ayahuasca – Vine of the Soul." 🌿 This one-hour film explores the profound impact of this ancient plant medicine, revered for centuries by indigenous cultures and now capturing the attention of people worldwide, including a growing number of Westerners seeking healing and self-discovery.
My personal journey with Ayahuasca began a year ago this month, marking a pivotal moment in my life. The ceremonies I participated in taught me invaluable lessons in humility, releasing ego, and the deep connections we share with nature. More than just a medicine, Ayahuasca is a 'plant teacher' that offers physical, mental, and spiritual healing.
Why Watch? If you're intrigued by the intersection of ancient wisdom and modern wellness, or simply want to learn more about a holistic approach to health, this documentary explores why so many are turning to this powerful medicine for insight and transformation.
Click HERE to watch!🌿🎥😌
Monthly Recipe
Blend Fast, Boost Nutrition: Become a Smoothie Master
As a busy mom, I've always found it challenging to find nutrient-rich meals without the hassle. Smoothies quickly became my go-to for breakfast because they're quick to prepare, packed with nutrients and vitamins, versatile based on cravings, can keep you full for hours and are great in hot weather.
Become a smoothie master. Below is a fun formula to create your favorite colorful creations.
Step 1: Set-up your blender
Step 2: Add your base
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1 organic banana peeled
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1 scoop ice
Step 3: Fruit
Add 1 or more fruits (fresh or frozen) – 2 cups
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Mango
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Orange
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Passion Fruit
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Dragon Fruit
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Peach
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Pineapple
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Banana
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Strawberries
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Blueberries
Step 4: Leafy Green
Add 1 or more leafy greens – 1 cup
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Spinach
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Kale
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Collards
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Bok choy
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Romaine
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Micro greens
Step 5: Liquid
Add 1 liquid – 1 cup
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Almond milk
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Coconut water
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Coconut milk
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Organic milk
Step 6: Add for a boost
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Honey
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Chia Seeds or flax seeds
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Almond butter or peanut butter
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Greek yoghurt or kefir
Step 7: Blend all ingredients for a good 2 - 3 minutes so it becomes smooth and thick.
Step 8: Pour into glass, insert straw, sit back in your favorite chair and think about how all those ingredients made it from ground and tree to your blender. Be mindful with every sip and enjoy!
