How to drink water like a boss

How to drink water like a boss

Hey there! 

Let’s talk about WATER. Water is one of those things that we know we SHOULD drink but it often gets left by the wayside. Many people don’t drink enough water for two main reasons:

  1. They’re busy and they just don’t think about it.Screen Shot 2016-06-09 at 1.24.29 PM
  2. They don’t like the taste of it.

Do you fit into one of these two categories?

GOOD– not good that you’re dehydrated, but good that you’re reading this article. Keep going. 

You’ve probably heard that your body is made up of 60- 75% water, so yes it makes sense that you should drink lots of it throughout the day. But how much and why?

The rule I go by for how MUCH water to drink is the following:

Take your body weight in pounds and divide it by 2 to get the ounces of water you should be drinking. Then add 10 ounces for every hour you work out. 

So if you weigh 150lbs, you should be drinking 75 oz of water. If you also workout for an hour, bump that number up to 85 oz.

WHY drink water? Well, a number of problematic nuisances occur when we don’t drink enough water. For starters HEADACHES are often a sign of dehydration. Many people experience CRAVINGS when they are dehydrated and a drop in their ENERGY. This is due to the fact that when we are dehydrated our cells cannot function optimally, but also water provides much-needed oxygen to the brain for clear thinking. When we can’t think clearly we tend to crave sugars, fats, and salts. Additionally, lack of water messes with our electrolyte or mineral balance, triggering cravings and all other types of symptoms.

Now what’s the best way to get your daily water in? Make it available! Pick up a water bottle you like, and keep it full. This also gives you an excuse to get up and walk around throughout the day, refilling this sucker. I really like the CamelBak 25 oz water bottle with the straw.  

  1. Make it available! Pick up a water bottle you like, and keep it full. This also gives you an excuse to get up and walk around throughout the day, refilling this sucker. I really like the CamelBak 25 oz water bottle with the straw.  
  2. Add some flavor! There are a number of ways to make your water more palatable if you’re not into the “water-taste.” I love water but still like to add a burst of flavor. Here are three of my favorite add-ins:
  • Fruits, Veggies, Herbs: Lemons, berries, cucumbers, limes, oranges, basil, mint, toss them in your water bottle for a burst of flavor.
  • Bai Antioxidant Infusion Drink: I keep one handy at my desk and will add a touch to my water bottle each time I fill it. I go through about one bottle every two days. 
  • Ultimate Aloe: I get the Strawberry-Kiwi flavor and think it tastes like the pink freeze pops we had when we were little, but it’s actually good for you! I put a splash in my water once or twice a day. It supports a healthy digestive tract and strong immune system. If you really want a digestive tract boost, check out the Digestive Health Kit, which includes Probiotics and Digestive Enzymes. 

How do you stay hydrated? Write below in the comments!

Got a question? Email me at jennie@jenniefagen.com and I can feature your question in a future blog post. 

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The 3 Ingredients I always have with me

The 3 Ingredients I always have with me

I noticed a common theme around my Instagram page and recipes. Most of the things I make contain one of three ingredients (or a combination thereof):

  • Avocado
  • Eggs
  • Tahini

No matter where I am in the world, whether I’m at home in New York, traveling, or visiting family, I also have these ingredients Screen Shot 2016-05-26 at 3.43.28 PMwith me. If I’m traveling one of my first stops is usually to the grocery store. 

Preparation is key when living a healthy lifestyle, and by stocking up on lots of healthy ingredients we can reduce the amount of mindless snacking, cravings, and temptations we experience on a day to day basis. 

So what is it about avocado, eggs, and tahini that makes me pick these 3 specifically?

Well for starters they all contain healthy fat. This is important because a lot of times when people transition to eating more vegetables and cutting down on carbs, they are starving. You should never be starving in order to lose weight or “be healthy.” The trouble is when you cut down on carbohydrates, the food that may have been filling you up, you need to replace it with something new to fill you up, or… you guessed it– you go hungry! And when you are hungry (or hangry), our judgment goes out the window. Our body starts searching desperately for nourishment and tends to seek out sugars, fats, and salts. To our demise, these things that were once hard to come by in nature are now plentiful in the form of pretzels, chips, cannolis, pastas, and other forms of deliciousness. Unfortunately for us, they are extremely calorie-dense, but not nutrient-dense. What this means for you is, even after eating these foods, or eating what you may deem as the appropriate amount of calories, your body is still lacking the nutrients is was craving. The result is perpetual hunger and unsatiated cravings. 

So what’s a better way to fulfill your hunger AND your body’s need for nutrients? HEALTHY fats! 

  • Avocados are a great snack to take on the go (I always bring them when I fly or travel), or to add to a salad and mix in to create a creamy dressing.
  • Eggs are a wonderful quick breakfast combined with greens. They also make a great afternoon snack. You can hard boil them in mass and have them stocked for when hunger calls (or when you roll your butt out of bed).
  • Tahini is ground up sesame seeds believe it or not, and has the consistency of a thinner peanut butter. Some tahinis are more separated than others– looks for one that blends easily so you can drizzle it over your steamed or sauteed greens. Combined with lemon and sea salt it is heavenly.

Hope that helps!

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Salmon Sweet Potato Hash with Poached Eggs

Salmon Sweet Potato Hash with Poached Eggs

Last weekend I stayed with one of my best friends in DC. When he heard I was coming, he gave me a heads up that he was on the Whole 30 plan. What is Whole 30? You’re basically cutting out all processed foods, added sugars, grains, legumes, etc and eating clean… so really this was just a convenience for my part. I often have clients commit to eliminating a lot of these foods in our first week of working together. Depending on their body type, lifestyle, health conditions, and goals we’ll continue from there with a plan that works from there. 

Now what is the POINT in giving up all these foods and ingredients completely for a period of time? A lot of these foods– dairy, sugar, processed foods, gluten– cause inflammation in the body without us even realizing it. Inflammation shows up in the form of allergies, nasal and ear infections, bloating, weight retention, joint pain, feeling generally blah, brain fog, and the list goes on. We don’t realize it because we live with it everyday– it becomes our state of norm. We don’t know how good we CAN feel until we reach that point of improvement. Our bodies are also fairly flexible, adaptable, and resilient, and when we are exposed to foods on a regular basis that our body doesn’t like, it figures out how to deal with them. It does so by becoming inflamed.

Inflammation, when experienced in short periods of time, is the body’s healthy way of repairing itself, by activating our immune system, destroying pathogens, increasing oxygen, and delivering nutrients to the pertinent areas. 

The problem comes when inflammation is experienced chronically— which is exactly what happens when we are continually eating foods our body doesn’t want or doesn’t deal well with.

By eliminating all potential irritants (i.e. dairy, sugar, processed foods, etc) completely for a short period of time (minimum 7 days) we allow the body to repair itself, reset, re-energize, and function optimally. Then by reintroducing these potential irritants one at a time we allow ourselves to play detective with our bodies to see what the main culprits are of our pain, bloating, and inflammation.Screen Shot 2016-05-06 at 11.33.28 AM

If this sounds intriguing to you or if you have further questions, send me an email at jennie@jenniefagen.com or check out my 90-Day Transformation

Below is a clean-eating recipe my friend prepared while I was in DC and it is absolutely delicious. Bon a petite! 

Salmon Sweet Potato Hash with Poached Eggs

Ingredients:
1 jalapeño
3 scallions
1 1/3 c sweet potato
2 cans salmon
2 T ghee
Bunch of cilantro
Salt and pepper to taste

Chop all ingredients and mix together in a bowl. Place in a muffin tin, coated with ghee and bake 25 minutes at 350 deg!

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Chipotle Smoked Eggs and Greens

Chipotle Smoked Eggs and Greens

I love mayo. And no I didn’t always. I was the kid who would scowl if you put too much mayo on my sandwich, and yes it was always too much mayo. 

But you know what? I was just eating bad mayo!… we’ll call it “faux mayo.” Turns out with all the artificial ingredients in the mainstream mayos, the integrity and essence of real mayonnaise was lost. Not only that but intuitively your body knows when you are eating nurturing foods and when you are eating toxic foods— we just need to train ourselves to pay attention when this happens. For instance, if you were to bite into a paint sandwich (yes, I just made that up) your instincts would immediately make you gag and/or spit it out. Your body senses danger. 

Your body can sense this same danger with foods that don’t fare well in your body, but the impulse is more subtle and when we are constantly multitasking or eating on the go, your body goes into auto-pilot. Auto-pilot is no good while eating– it’s the opposite of “mindful eating.”

So how did I fall back in love with mayo? I found an awesome brand called, Sir Kensington’s. 

Here’s a list of the ingredients in their Chipotle Mayo:

Sunflower Oil, Egg Yolks, Water, Lemon Juice, Distilled Vinegar, Tomato Paste, Salt, Organic Sugar, Chipotle Powder, Paprika, Onion Powder, Garlic Powder, Cumin, Black Pepper, Citric Acid

Pretty simple, right? And their eggs are certified humane and free-range. Why does this matter? Well think of it this way: Anything that chicken is ingesting, you are ingesting as well, including lovely antibiotics. arsenic, cow dung, and other fine delicacies. A more direct answer would be that 1) they taste better, and 2) They cause less reactions in the body (think bloating,, acne, allergies, etc). 

Plus the healthy fats keep you fuller longer! I’m a big fan of healthy fats, especially when you cut down on carbohydrates. You need something to keep you full, nourished, and energized. 

Below is a simple breakfast I throw together in the morning. Try boiling a batch of hard-boiled eggs the night before or earlier in the week to cut down on prep time. Hard-boiled eggs are a great nourishing snack/meal enhancer to keep handy. 

Hope you enjoy!

Chipotle Smoked Eggs and Greens
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Ingredients:

  • Mixed greens: I like grabbing the bins of organic pre-cut, pre-washed greens! Much easier to prep and more likely to be eaten.
  • 2 Hard Boiled eggs: Organic eggs taste best and cause less body reactions (i.e. bloating, acne, etc)
  • Teaspoon Chipotle Mayo: Sir Kensington’s mayos are my absolute favorite for taste and quality
  • Squeeze of lemon
  • Teaspoon olive oil: Cold-pressed is best
  • Dash of sea salt and pepper

 

Instructions:

  1. Toss your greens in a bowl with the olive oil, lemon, salt and pepper.
  2. Stick your hand in and massage at the greens a few times to coat the greens and make them more digestible. If you use rougher greens, like kale for instance, you can massage for a longer time to soften it up. Then add the eggs and mayo and chop and stir it all in!
  3. Add the eggs and mayo, chop and stir it all in!

Bon a petite!

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Goat Cheese Stuffed Avocado

Goat Cheese Stuffed Avocado

This is the easiest recipe known to man, and is inspired from @nudespice’s Instagram. 

Here’s the gist of it…

Ingredients:

  • 1 whole, ripe avocado
  • Goat cheese, soft type, ideally local
  • 1/2 cup pistachios, crushed

Directions:

  1. Cut the avocado in half, longways, and twist to break apart easily.
  2. Remove the pit, either by stabbing it with a knife and turning (please be careful when you remove said knife!), or using an avocado pitter to pop it out.
  3. Spread out your crushed pistachio pieces (note: if your pistachios aren’t already crushed, you can do so by placing them in a zip lock bag, sealing the air out and leaving the bag a little room for air to escape, and rolling a glass jar over top) on some parchment paper and roll the avocado outside around in it until coated. 
  4. Use a spoon to fill the center of the avocado with goat cheese and spread smooth.
  5. Enjoy!

It’s to be noted that this is a very fat-filled snack (or part of a meal). These are all GOOD fats– the avocado, the pistachios, the goat cheese. Avocados are bursting with omega 3s, which are super important for reducing inflammation in the body. Additionally, they have been shown in studies to help people lose weight, lower cholesterol and triglyceride levels, and support overall heart health. 

Too much fat at once can be a lot if your body is not accustomed to it. It’s also to be noted that this is a good snack for a lower carb diet or low carb day. The healthy fats will help satiate you– you should NEVER go hungry in an attempt to lose weight. In my experience with hundreds of clients this always backfires. 

So here’s what I recommend:

  • Eat one half with greens as a serving.
  • If you are on a VERY low carb diet (i.e. ketogenic) and you’re body is accustomed to this much fat, eat the whole thing.
  • Listen to your body and eat slowly. When you eat slowly, taking time to chew each bite, your body will typically tell you when it’s time to stop. It’s best to eat without distractions, but if you’re eating with friends– you know how initially in the meal you start gobbling the plate down, and then there’s a point where you usually slow down or start pausing? That’s usually a good sign you’re full.

YOU CAN EAT A WHOLE AVOCADO EVERYDAY– Yup, even to support weight loss. I try to split it up into two meals. The healthy fats help lubricate your body, allowing excess fat and toxins to be shedded and slide off the body. 

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