How do you know if you’re dehydrated?

How do you know if you’re dehydrated?

How do you know if you’re dehydrated?

Summer is fast approaching, and as we begin to SWEAT more, we need to be replenishing that sweat and WATER lost by drinking MORE water! Sounds simple, huh?

But did you know that staying hydrated is more than just about drinking water?

It’s also important to maintain a proper balance of electrolytes. Mineral levels of sodium, potassium, chloride, calcium, magnesium, and other trace minerals are important to keep in mind when trying to maintain a balanced level of hydration in your body, and they can be thrown all wickity wack if we are either under or over- hydrated. This imbalance can actually manifest itself as sleep problems, anxiety, or CRAVINGS. Yes, those wackadoo cravings may actually be a sign that you are dehydrated. Oftentimes people who are dehydrated tend to gravitate toward salty or sugary foods.

Also important in staying hydrated in to give your adrenal glands some love! A hug and a kiss may just not suffice in this instance. Your adrenal glands secrete a hormone called aldosterone that regulates both your mineral and water levels in the body. Our adrenal glands are weakened with stress, so the more stressful your life, the more you may actually need to drink water.

Well now what? Try out these tips and get hydr-ADE-d with this recipe below!

1) Drink about half your body weight in ounces of water, so if you weigh 150lbs, you should drink about 75 ounces of water, if you weigh 120lbs, drink 60 ounces of water, if you weigh 20lbs, you may be a puppy dog who has learned how to read. Well done, you crazy pup.

2) Try not to drink too much water during meals. Your body is charged with the task of digestion during meals and an integral part of that process is the hydrochloric acid in your stomach. When you drink water during a meal, you run the risk of diluting your hydrochloric acid and inhibiting your digestion.

3) Drink slowly throughout the day to allow your body to adapt and balance out its minerals. A balanced level of hydration means a more balanced, level-headed you.

4) Drink Jennie-ADE! (yes, I ever-so graciously named it after myself): This stuff is delicious, easy to make, and full of electrolytes. It’s more fun than drinking water and will surely keep you hydrated, my little chickadee. To those looking to alkalize, this is a super alkalizer, and GREAT for your voice *cough, cough* you singers and actors. This is also a great recovery formula for after a night of drinking or after a strenuous workout. So drink up, Arnold.


1/3 cup lemon juice
¼ cup raw honey
¼ tsp salt (Himalayan salt is best)
¼ tsp baking soda (avoid arm & hammer, and try for a more natural brand)
4 cups water

Mix together and drink up! Yum yum!

10 Tips for Dealing with Sugar Cravings

10 Tips for Dealing with Sugar Cravings

Sugar is delicious! We all love sugar! We all craaaave sugar! You know that feeling when you get an urge for something sweet. It can be a funny feeling, but it can almost be a disempowering feeling. Ever get to the point where you feel like you can’t do anything else or even think about anything else until you have that sweet? We’ve all been there. What if you knew it wasn’t all in your head? Or that your sugar cravings are actually indicative of something you need? Maybe your nutrient and mineral levels are off from foods or activities earlier in the day and causing you to reach for treats. Maybe you don’t want sugar at all, or are really just craving something sweet. This could be affection or love for you. It could be self care, It could be a yoga class, dancing, or hula hooping. Below are 10 tips to check out when it comes to fighting those nagging cravings. If you’re looking to really fight sugar cravings, look out for my Summer 7-Day Cleanse & Reboot this June for a chance to kick cravings, lose weight, and amp up your energy.


  1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, and may cause sugar cravings to become more frequent.
  2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and wait a few minutes to see what happens.
  3. Eat sweet vegetables and fruit. They are naturally sweet, healthy, and delicious. The more you eat, the less you’ll crave sugar.
  4. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, and barley malt.
  5. Get physically active. Start with simple activities like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension which will eliminate the need to self-medicate with sugar!
  6. Get more sleep, rest, and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is – sugar.
  7. Evaluate the amount of animal food you eat. According to yin-yang principles of eating (such as in Macrobiotics and Traditional Chinese Medicine), eating too much animal food (yang) can lead to cravings for sweets (yin). Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual.
  8. Eliminate fat-free or low-fat packaged snack foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller coaster ride of sugar highs and lows.
  9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your foods and reduce cravings.
  10. Slow down and find sweetness in non-food ways! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed!

    Adapted from the Institute for Integrative Nutrition

Are microwaves safe?

Are microwaves safe?


Microwaves can be hella convenient. We heat up our leftovers in them, heat up coffee or tea water, bake potatoes, or simply use them to blow up our marshmallow peeps at Easter time (…just me?).

So what’s all this foofaraw about microwaves being unsafe?

I grew up using a microwave but haven’t used one in over 3 years now, and I can tell you I haven’t missed it. From a practical perspective, it doesn’t take much longer to heat something up in a pan or stick it in the toaster oven, and honestly– it tastes better, has a better texture, and heats up more uniformly.

But if you really want a sound argument to steer clear, below are some choice research picked out for you to peruse and make your own decision:

Consider the following when choosing whether or not to use a microwave…

  1. It’s been proven that plastic releases endocrine disrupters when heated, possibly causing infertility, birth defects, and cancer(2).
  2. It may be especially dangerous to cook fatty foods at high temperatures in plastic. Chemicals from the plastic easily migrate to oily, receptive foods.
  3. Some believe that microwaves lead to nutritional deficiency, a widespread condition in the Western world. The molecular friction that microwaves employ to heat food kills vitamins and phytonutrients. One study showed that cooking vegetables in the microwave destroys up to 97% of their nutrients(3).
  4. Eastern theory says that microwaving disrupts the natural harmony of water molecules in food, leading to a disordered molecular pattern and disturbed internal balance.
  5. If you do choose to use a microwave, consider heating food in glass or ceramic dishes with lids – and always make sure they are labeled “microwave safe.”

Microwaving may destroy nutritional content of food while maintaining calories, leading to rampant deficiencies in many macro and micronutrients. Some believe that microwaves increase the risk of liver problems, depression, kidney failure, cancer, and heart disease. The double sword of toxic chemical release and nutrient deficiency caused by microwaves is unnerving. Weigh out your own personal pros and cons wisely.

Some quick alternatives to microwaving include putting your food in a pie or baking pan in the oven, heating food stovetop in a pan with a little olive oil and/or water to prevent sticking, and putting food on a baking tray in the toaster oven or grill. The temperature isn’t important – you are heating until the food is warmed throughout. Remember, eating nutritious food cooked in the microwave is better than not eating nutritious food at all!

I will leave you with one last thought. A study was conducted with two plants with identical environments, the variable being that one was watered with regular water and one was watered with microwaved water. The plant with the regular water lived, while the one watered with microwaved water died. Now which would you want to put in your body?

Thoughts? Questions? Leave them below!


Adapted from “Microwaves” by the Institute for Integrative Nutrition

(1) The Hidden Hazards of Microwave Cooking
(2) Does Plastic in Microwave Pose Health Problems?
(3) Microwave Ovens Destroy the Nutritional Value of Your Food

My morning routine

My morning routine

affirmationWhen I first started working full-time as a Health Coach, my first thought was, “Great! I can make my own schedule– get up when I want, stay up late when I want, the world is my oyster!” This grew old real fast.

I noticed that when I went to bed at a different hour each night and woke at different hours each morning, my body was growing tired and fast. I didn’t have the same energy that I used to when I had a consistent schedule of waking up at the same time. That’s because our body works on a series of circadian rhythms. These rhythms help give our body a system, a way to prepare itself to function at optimum capacity. If you wake up at 10am one day at 6am the next, OF COURSE you’re not going to feel good– your body still thinks you are supposed to be asleep. The more consistent you a re with your body the more efficient it will work, and the better you will feel. This is the same with food and exercise. For instance if you eat three square meals a day consistently, your digestive tract can begin to prepare to digest your lunch each day at 12:30pm allowing you better digestion, less bloat and more energy.

We are creatures of habit. Developing healthy habits you execute consistently can be key to making the lifestyle changes necessary to thrive. On top of this, how you start your morning usually sets a precedence for how the rest of your day goes. If you wake up anxious, oftentimes we have an anxiety-ridden day. If we wake up feeling calm, refreshed, and clear-headed we’re bound to have a much more grounded day.

Everyone’s morning routine will vary, but I thought I’d give you some insight into my own morning routine, and perhaps you can pick and choose parts to create your own!

The important thing to keep in mind, is that this is a process and it’s going to be different for everyone. Rarely are you going to get your routine down on the first try. It takes experimentation and awareness. So start playing. What works well? What doesn’t? In what order? And most importantly, what needs to be in place to ensure you follow through? Do you need to go to bed by a certain time the night before? Do you need to prepare your smoothie prior? Do you need to make sure your fridge is stocked? Or maybe that your gym clothes are laid out?

Here’s the routine that works well for me:

6:30am Rise and shine!

  • Make my bed
  • Brush teeth, floss, and tongue scrape
  • Vitamins: I take these Isotonic Vitamins: Vitamin B, Vitamin D, OPC-3, and prenatal Vitamins (any woman in her reproductive years should be taking these, regardless of whether or not you want to get pregnant) with 8 oz of water. I recommend them to all my clients and you can check them out here.

7am Workout– Varies by day; More water during and after!

8am Dry brush (to scrub off old cells and get circulation going– this will help dry skin, get rid of cellulite, and brighten up skin; and shower!

9am Smoothie time!
Typical smoothie:

  • 1 frozen banana
  • 1 cup almond milk
  • cacao
  • goji berries
  • cinnamon, and…
  • LOTS of mixed greens

9:30am Sit at Desk (with water)

  • 10 minutes silent meditation with slow, steady breathing
  • Draw an affirmation card (Louise Hay’s as seen above!)
  • Review tasks for the day and week on To Do list
  • Open computer and start emails

Notice I did not check my emails (even on my phone!) until I sat at my desk ready to work! I used to check my emails first thing in the morning on my phone, and it was an awful way to start my day. It usually resulted in me waking up to a feeling of overwhelm and sense of urgency to get to work right away. And if you know you’re going to wake up with that greeting you each morning of course you won’t want to get up.

What routine works for you? What morning rituals do you have in place? I’d love to hear them! Write below!