Cutest Water Bottles to Help you Stay Hydrated this Summer!

You know you're supposed to be drinking plenty of water, especially in this summer heat-- but what if you hate drinking plain water?? Just like any other habit, it helps to ease yourself into it! Here are 5 tips to help you stay hydrated plus what to do if you hate drinking plain water. 

5 tips for staying hydrated (even if you hate plain water!)
  1. Flavor! I love adding fruit or citrus juice, herbs (like mint leaves), or even flavored stevia drops to my water. You don't actually have to drink water "plain" to get the benefits! Try using an infuser like the one linked below, or drink tea and then slowly dilute it. 

  2. Take it with you. Having a water bottle with you wherever you go is super helpful if you are trying to stay hydrated. Bottles like the swell ones below are perfect because they are insulated and won't leak in your purse!

  3. Water first. If you like having a soda or cocktail when going out, drink a full glass of water before each beverage. This also works when eating at home! Having a glass of water before each meal has also been proven to assist in weight loss (#winwin). 

  4.  Fill your bottles everyday. Simply making sure you have 2 or 3 filled and chilled water bottles ready at the start of each day can help you to drink more! I suggest either making this part of your evening routine and filling your bottles and sticking them in the fridge, or first thing in the morning so they are ready to go! 

  5. What about if you love bubbles?? If you love carbonation there are a million types of flavored sparkling waters. If you need to, add some stevia drops or a squeeze of lemon or grapefruit for a refreshing drink without the calories (or aspartame) of other bubbly beverages. 

And of course, having a few cute water bottles laying around doesn't hurt either! Check out these cute water bottles below ;) 

 

5 tips for staying hydrated (even if you hate water) plus the cutest water bottles ever!

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MyPlate: the VivFit Way

I’m sure you’ve heard of the food guide pyramid or it's replacement, MyPlate, which came out a few years ago. Well, based on my own preferences, education,  and coaching guidelines...I like to do things a little differently.

Why? Two reasons.
 

Reason #1:  My Plate totally left out fats! And fats are essential for a healthy body. They are so important for optimum brain function and hormone health, plus they keep you full and are DELISH (avocado and peanut butter are a few of my favorite things…). I really don't think you can have a balanced diet while leaving out a whole macronutrient!! 

Reason #2: MyPlate recommends includes dairy as a suggestion for every meal. I don’t have anything against dairy, but I don't think it's necessary for every meal. 

So here’s the VivFit version of MyPlate…

MyPlate: Updated! Simplify the way you put food on your plate with this updated version of MyPlate

 

What does this mean?? Here's a brief introduction to macronutrients (or carbs, fats, and proteins):

 

Carbohydrates/ Starches

benefits: carbohydrates provide your body with energy. Choosing whole grain carbs like quinoa, popcorn, or brown rice in addition to fruits can give your body fiber to aid in digestion, and provide you with long lasting energy (versus simpler sugars like in a candy bar that won't keep you full for long at all). 

how to enjoy them in your diet: fruit, potato, brown rice, or quinoa are excellent sources of carbohydrates. Be sure to eat them in combination with protein or fats (or all three) to keep you full! Add peanut butter to fruit, or eat your rice with salmon, etc. 

Fats

benefits: Without going into the science of the different types of fats (bond structures between saturated or unsaturated fats), the short story is fats are amazing for the body. They keep you full for longer, aid in digestion of important vitamins, and aid in hormonal balance (to name a few...fats are seriously amazing. click here for an in depth article if you're curious). 

how to enjoy them in your diet: avocado, olive oil, peanut butter,  nuts, avocado oil, or coconut oil are excellent ways to get healthy fats into your meal (and if you want to know my take on the recent coconut oil controversy, click here. long story short: in moderation it's perfectly fine!) 

Protein

benefits: The body uses protein to make and repair tissues. Amino acids are the building blocks of protein. They aid in creating muscle tissue, make enzymes and hormones, as well as provide the building blocks for hair and nails.  

how to enjoy them in your diet: beans, eggs, chicken, steak, fish, legumes, or greek yogurt are examples of healthy proteins

 

More vs Less Mentality

I like to tell clients to focus on adding more of the good stuff instead of worrying too much about cutting out all the bad stuff. For example, more water (and then hopefully you'll be drinking less soda and juice, which spike your blood sugar and mess with hunger cues), more fruits and veggies, more healthy fats like avocado and eggs, more protein to keep you feeling full.

 

MyPlate: Updated. A simple approach to a balanced and healthy diet.

This is a guideline to get you thinking about how you are filling your plate. Sometimes your food will be in a sandwich or mixed in a blender or even a casserole. It probably won’t look just like the example--I personally like my food mixed in one big bowl lol-- but the purpose is to get you thinking about how to improve your nutrition, and what is going on your plate (or bowl or in your blender, etc). 

If this seems like a foreign language, don't worry! I get it. If nutrition was easy to understand there wouldn't be a million diet books for sale. 

Pop your info in below and I'll send you a sample healthy menu + grocery list to take the guess work out of meal planning this week. 

 

Download your free healthy menu and shopping list!

Tips for staying healthy this weekend...

With date nights, going out with friends, running errands and the temptation for fast food, it’s difficult to make healthy choices on the weekend (plus, I rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there’s nothing worse than waking up on Monday morning and thinking “I blew it this weekend!” You can avoid that feeling by keeping a few tips in mind.

8 ways to have a healthy weekend! Tips for balance and moderation to make your weekend a little healthier.

 

  1.  Plan ahead. If you aren’t familiar with a restaurant’s menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.
  2. Go Halvsies. if you don’t want to eat off the lower-cal menu (or if there isn’t one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don’t over eat while saving some cash and enjoying something tasty!
  3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking alcohol skip the fruity (calorie-laden) drinks and go with something simple. Or just drink water with a little lemon or lime. 
  4. Skip the bread basket. I can sometimes control myself if there’s bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don’t fill up on a meals worth of calories before your dinner even gets to the table.
  5. Choose the restaurant. If you can, choose a restaurant you’re familiar with. I always do better going to places I know (where I know what I like and that it’s tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I’ll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly).
  6. Don’t show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it’s ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren’t starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?)
  7. Stay active. Don't worry about slaving away in the gym if you do over indulge, but balance out your weekend with a fun activity like a hike, family walk, trip to the beach, or some other outdoor fun. 
  8. Balance. If you do plan on eating a heavy meal or are going to an event or party, just enjoy it! Balance it out by eating like you normally would throughout the day and then just enjoy yourself. Don't over think it! 
healthy-weekend

Enjoy your weekend! 

P.S. want some recipes and workouts to prepare you for the upcoming week? Click here!

Avoiding the 'perfect timing' mindset + 10 ways to take action today

One of the top excuses people have for avoiding setting health or fitness goals is waiting for the right time. I hate to break it to you... there is no perfect time for anything. There will always be an upcoming holiday, vacation, party, or event. There will always be stressors, whether from work, kids, family or relationships. Life is never perfect and there is NO point in waiting to start improving your health habits. 

I teach my clients to adopt a balanced lifestyle rather than go from feeling restricted to “free/cheating” for a special event -- essentially I teach them to avoid the all or nothing mentality.
 

Once you are in the habit of eating healthy, a special birthday dinner or a night out or even a vacation won’t be a big, guilt-inducing ordeal to come back from. The mind is a funny thing. Without the feeling of restriction, we don’t have the urge to go “crazy” or rebel.

Have you ever told yourself you couldn’t eat or drink something? What happened? I bet within a few days, you were DYING to have it, even though it hadn’t really been that big of a deal before.

So what should you do if you want to change a habit, but you have a vacation coming up? Figure out exactly what change you are trying to make (you can use my free goal-setting worksheets or my Weekend Wellness Guide if you need help setting goals) and then JUST START and do what you can where you're at right NOW. 

10 tips to improve your health today

here are 10 simple ways you can improve your health starting today:

  • drink one extra glass (or bottle) of water today
  • take a 15 minute walk 
  • eat an extra fruit or veggie
  • meditate for 5 minutes 
  • go to bed 30 minutes earlier than usual 
  • read a book before bed instead of scrolling your phone 
  • call or text a friend you haven't spoken to in a while 
  • write down three things you are thankful for 
  • pack your lunch instead of going out 
  • plan your workouts for the week 

And as usual, I recommend starting with ONE thing. One action. One habit. Just start simple. 

Don’t forget if you need help with goal-setting, check out my ebook or free version here. If you are ready to take your health and fitness to the next level, check out my coaching package here. Registration just opened and I am now taking clients! 

p.s. If you need help with keeping healthy habits when going out on the weekend, check out this post.

if meal planning is a pain point for you, be sure to download my free healthy menu + grocery list!