Personalized Nutrition: The Importance of Hydration

Current Mental Health Stats

Nearly 1 in 5 American adults suffer from a form of mental illness. Suicide rates are at an all-time high, 115 people die daily from opioid abuse, 1 in 8 Americans over 12 years old take an antidepressant. And, if you have diabetes research shows you are at an even higher risk of anxiety and depression compared to the general American population.

What we fuel our body with plays a direct role in how we behave and feel.

I am very passionate about food and mood, especially for our children today. Our health is a factor of making better individual choices, but it is also a group, community effort. I will speak more to this in the emails to come. Until then, grab a tall glass of water and enjoy.

Hydration for Better Behavior & Blood Sugar Control

1. Drinking plain, filtered water before drinking anything else (hello sweetened and creamed coffee) can set-up your palate for the day. Drinking sweetened and artificially sweetened drinks can create cravings and the desire for treats throughout the day. Also, the more plain, filtered water you drink, the more of the plain water you will want. If you don’t like plain water, start small and build up the amount you drink without added flavors or chemicals.

2. Dehydration has been associated with increased fatigue, anger, and confusion as well as mood problems and decreased health. You need to be well hydrated for your cells to work properly.

3. Dehydration prevents serotonin production and low serotonin increases the desire to eat more and it makes someone more impulsive, including more impulsive with processed foods.

4. Hydration can improve blood sugar control as discussed in my video on water.

5. Drinking 2 cups of water before (30 minutes) each meal can support weight loss as the body has to burn calories to process the water, as well, thirst is often mistaken for hunger.

6. Drinking adequate water helps plump up skin cells, which minimizes the appearance of fine lines and wrinkles.

7. Water supports detoxification and helps flush toxins and impurities out of the body. On this note, I question how good it is to drink sparkling water out of a can. It’s hasn’t stopped me entirely, but I buy La Croix and the likes a lot less and resort to S. Pellegrino in large glass bottles more (I love me a sale at Costco).

8. Hydration supports digestion and nutrient absorption. We are what we absorb, not what we eat.

9. Drinking enough water can improve circulation which is very important for diabetes, blood pressure, and heart health.

10. Proper hydration is crucial for the brain and memory.

 If you desire a sparkling beverage, opt for sparkling mineral waters like San Pellegrino in a glass bottle because it contains naturally occurring minerals that are beneficial for your health.

How many of you just said to yourself, “Where is my water?”

See you next week where I am going to highlight why food dye use needs to die.


This is part of a 4-part series on “Personalized Nutrition.” Be sure to click through all the topics on this subject, which I’ve hyperlinked below.

Back-To-School Breakfast Ideas

Summer is nearly gone at the advent of school starting next week. I keep thinking of this phrase as I will be sending my oldest off to kindergarten (tear) on Thursday.

“I’ve learned that life is like a roll of toilet paper. The closer it gets to the end, the faster it goes.”

Funny, right? But silly stupid true. Where did summer go?

Speaking of time, this week I’m highlighting ways to save time in the kitchen in the morning.

  1. Make waffles from Birch Blenders mixes in bulk and store them in a Ziplock freezer bag until they are ready to be toasted/eaten. Bonus tip, add a few scoops of collagen peptides to the batter (+ a tbsp of avocado oil) to increase the protein content, satiety and brain-boosting amino acids for learning.
  2. Banana Pancakes: mash 1 small banana with 2 eggs and make a pancake or 2 in a skillet like you would traditional batter.
  3. Chia Seed Pudding: mixing 1 part chia seeds with 4 parts liquid. Example: 1/4 cup chia seeds with 1 cup of coconut milk. Add spices and sweetener to your liking. Make multiple of these ahead in mini mason jars.

Live Your Best Life With These Hacks

In the modern world, we are exposed to many great things, but also a fishbowl of toxins. Parents are outliving their children due to modern diseases and morbidity and all of this can be turned around with the right education, awareness, and support. Being a healthy person is going to enrich so many areas of your life, and will make you feel as amazing as possible, as often as possible. Check out these hacks to help you improve your life today.

Hire a Help

If you are serious about getting healthier you need to understand that this sometimes requires a bit of help. That means you need to look at the possibility of hiring a dietician to help get your eating habits in order and understand health isn’t a matter of counting calories! Integrative dietitians can help keep you on the straight and narrow, give you meal plans, and even recommend healthy snacks.

Self-Care Means Self-Discipline

Healthy and positive living requires a level of discipline. There are a lot of factors that play a role in helping you to get into shape and maintain a healthy way of life, but you need to have that drive and determination to see this through. Try to do as much as you can to be more disciplined about health, well-being, and exercise, and use this to drive you toward greater success. Committing to a routine of sleep, meals and exercise requires an intention and assessment of what works for you and fits realistically in your lifestyle.

Hit the Gym

Living your best life is all about being proactive and understanding what needs to be improved and where you can work on making yourself better. Hitting the gym is definitely a great way to get the ball rolling because it allows you to enjoy plenty of top-of-the-range workout machines and equipment that can help you get fitter. Modern gyms are also packed with plenty of attractive classes and entertainment screens to help keep you occupied and engaged while working on getting fitter.

Improve Your Mental Health

Don’t make the mistake of overlooking your mental well-being when you try to improve your health (#selfcare). There are a handful of things to consider when you want to improve your mental health and well-being. Life can be pretty tough these days, and you need to go easy on yourself. One thing you can do to work on this is to talk to a professional about how you are feeling and issues you might be experiencing.

There are a lot of things that can contribute to improving your health, both physical and mental, and you have to come up with the best ways of achieving this for yourself. Make sure you look at what elements of your life you can change in order to ensure you improve your life in the right ways.

To your best health,