Not hydrated enough? Can’t get all those veggies in?

HERE’S HOW TO EASILY DO BOTH AT ONCE!

When I previously lost excess weight, I was tested to measure my hydration level and it claimed I was dehydrated!  It made no sense to me.

I drank 8 cups of water daily, but was still dehydrated?!  How?  They couldn’t explain it.

According to Dr. Berg in his New Body Type Guide, the majority of overweight people are severely dehydrated in their cells and waterlogged outside their cells despite drinking lots of water.

50 – 75 % of people suffer from chronic dehydration and don’t know it, partly because the symptoms are often mistaken for illness.

Do you have any of these common symptoms of dehydration?

  • Fatigue
  • Constipation
  • High blood pressure
  • Acid-alkaline imbalance
  • Digestive disorders
  • Asthma and allergies
  • Weight gain
  • Skin disorders
  • Joint pain or stiffness
  • Bladder or kidney problems
  • Premature aging

If you experience these symptoms, you could be dehydrated because you’re low in potassium.

It can take up to six months of eating lots of vegetables to replace the potassium within the cells, according to Dr. Berg.  He says you have to get it from food; taking a potassium supplement can’t correct it.  And processed foods do the reverse; they create fluid retention because of the high sodium and low potassium.

98% of people are potassium deficient, according to Dr.Greger’s Medical Nutrition Blog.

Do you have symptoms of Potassium deficiency?

  • Weakness / fatigue
  • Muscle cramps, twitching
  • Constipation
  • Irritability
  • Skin problems

The big deal about Potassium and its benefits for weight loss

  • Potassium helps lower insulin. Without enough potassium, your insulin could increase and keep you out of fat burning!
  • Potassium is also needed to hold protein in your body, in the muscles. Another key for weight loss and metabolism.
  • Did you know the best source of potassium, better than bananas, is veggies?!  The best source potassium of is plants.

Here’s the top potassium rich foods

  • Spinach 1 cup                                 840 mg potassium
  • Mushrooms, crimini – 1 cup            635
  • Swiss Chard 125 ml                        508
  • Broccoli 1 cup                                 505
  • Avocado ½ medium                        500
  • Brussel Sprouts 1 cup                    494
  • Banana 1 medium                          467
  • Kidney Beans ½ cup                      357
  • Celery 1 cup                                   344
  • Romain Lettuce 1 cup                    325
  • Kale 1 cup                                      300
  • Salmon 4 oz                                   572
  • Beef 4 oz                                        475
  • Chicken Breast 6 oz                       440

How much potassium do we need daily?

For an adult, according to Health Canada we need 4700 mg per day.  That’s salmon for lunch, chicken at supper and 5-7 bowls of salad greens a day.

But I don’t want to eat 5 to 7 bowls of salad every day!

I’ve created a green smoothie to help drink our veggies and get more potassium without eating five bowls of salad every day!

Drink your veggies to hydrate!

If you’re not used to eating much for vegetables, it can be hard to get in 5 – 7 bowls a day.  So I came up with a smoothie to make it easier – drink your veggies!  See my green smoothie recipe.

Try a challenge for the next 21 days.  Before you begin, note your energy level, moods, digestion and bowel movements, and skin condition.  Make a note of where you’re at now and compare again in 21 days.  I’d love to hear your feedback and comments.

 

RECIPE – Drink your Veggies!

A GREEN SHAKE THAT ACTUALLY DOESN’T TASTE TOO GREEN

For those of you like me, who usually can’t eat 5-7 cups of salad every day to get enough potassium to hydrate my cells, I concocted a solution.

The first one I tried absolutely bombed.  With 3 cups of greens and too much water in a blender that didn’t, it looked like murky swamp water, and not the kind we created as kids mixing different flavours at the soda fountain!  Beyond the chunky floating bits of unblended plant, it tasted even worse, like I’d imagine creepy swamp water might taste.  Yuck.  It was bad!

So I scrapped that recipe and concocted my own.  I added blueberries and a slice of beet to give it a richer color, with a mild taste I enjoy.  You could add stevia if desired.  It’s very filling and great for breakfast.  Give it a try and let me know what you think.

INGREDIENTS:

  • 1/8 avocado
  • 1/4 cup frozen blueberries
  • 1 thin slice of beet
  • Celery 5” stalk
  • 1 kale leaf, including stem
  • ¼ cup spinach
  • 2.5 sprigs parsley
  • 1 tsp chia seed
  • 1 tbspn flax seed
  • ½ scoop protein powder vanilla
  • 1/8 tsp vanilla extract
  • 2/3 cup coconut milk, unsweetened (add more if too thick)

Put all ingredients into a quality blender and mix at high speed until smooth.  Add more coconut milk if it’s too thick.  (Hint:  freezing the greens helps them blend better)  Drink your veggies!  Play with the ingredients and add or subtract to your taste.  Enjoy!  Makes 1 cup

Nutrition: 232 calories, 9.1 gm carbs, 15.8 gm protein, 12.65 gm fats, 521 gm potassium