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Fluid About H2O
Categories Health, wellness

Let’s Be Fluid About H2O

Quick fact: up to 60% of the adult human body is made up of water!

Here are 10 good reasons to consume your recommended daily intake of water:

  1. Water helps your brain, increases energy and relieves fatigue–your brain is about 75% water! Drinking water helps you think, focus and concentrate better and feel more alert. Also, your energy levels are boosted as a result of drinking H2O.
  2. Water helps promote weight loss by removing by-products of fat, reduces eating intake by helping you feel more full before meals, and boosts your metabolism. And water has zero calories!
  3. Water flushes out toxins and helps rid the body of waste through sweat and urination.
  4. Drinking water improves your complexion, as it provides moisture for your skin (your largest organ!).  
  5. Consuming water helps maintain proper bowel function, aids in digestion and prevents constipation. Water is essential to proper food digestion.
  6. H2O boosts your immune system as it works to remove and prevent build up of toxins, which can have a negative impact on your immune system.
  7. Headache remedy–water helps relieve and prevent headaches that are commonly caused by dehydration.
  8. Water helps prevent cramps and sprains–adequate hydration keeps joints lubricated and muscles more elastic, so joint pain is less likely to occur.
  9. Water helps put you in a good mood–research shows that dehydration can affect your mood and make you cranky and confused. You will think clearer and be happier by drinking more water.
  10. Water is FREE—and even if you choose bottled or filtered water, it’s less expensive than that Grande latte or soda or fruit “health” beverage!

Sounds like we need to be diligent in our daily water consumption, right!? So how much is too much or not enough? Well, it depends on your size, weight, and activity level. In general, though, you should try to drink between half an ounce and one ounce of water per pound of body weight. For example: if you weigh 150 pounds, that would be 75 to 150 ounces of water per day.


heather schwartz
Categories Health, wellness

Managing Stress In Healthy & Simple Ways


It is part of our lives and sometimes unavoidable, but chronic stress is particularly damaging to the body, mind, and spirit over time. I have found some simple yet effective ways to manage or at least minimize stress…

Lavender is an amazing essential oil with so many uses, but it’s particularly helpful with managing stress. During times of acute stress, I have a lavender and Epsom salt bath in the evening before bed to wind down and regroup. The lavender is especially relaxing to breathe from the steam of the warm water, and the salts help to boost your body’s magnesium levels as it is absorbed through the skin. And for a quick, on-the-go fix, I keep a small bottle of lavender oil in my purse to take a whiff of when I feel overwhelmed. Easy!


Health Canada estimates that 47.2% of Canadians are deficient in magnesium, although the actual number is believed to be much higher. Magnesium Glycinate in chelated (meaning bound to another molecule to enhance absorption) supplement form tends to provide the highest levels of absorption and bioavailability. It is considered the “anti-stress” mineral and acts as a natural tranquilizer as it relaxes skeletal muscles and smooths the muscles of the blood vessels. Please note: to function optimally, magnesium must be balanced in the body with calcium, phosphorus, potassium, and sodium chloride.

Go outside without your shoes! Have you ever noticed you feel better when you walk barefoot on the Earth, whether it’s a sandy beach or grassy area? This scientifically researched practice is often called “earthing” or “grounding”. Studies are showing how drawing electrons from the Earth improves overall health including reducing stress, improving sleep, boosting immunity, moderating heart rate variability, and improving glucose regulation. Wow!


Breathe. Although it’s an automatic function in the body, and we don’t have to consciously think about doing it, often in times of anxiety we tend to take short, shallow, and quick breaths. This is called “over breathing”. This kind of breathing can actually make you feel even more anxious due to a racing heart, dizziness, and headaches. Calm breathing is a great portable tool to use when you are feeling stressed, but it does take some practice. Here is a technique I have found helpful:

1. Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds)

2. Hold your breath for 1 or 2 seconds

3. Exhale slowly through the mouth (for about 4 seconds)

4. Wait a few seconds before taking another breath. About 6-8 breathing cycles per minute is helpful for anxiety, but it’s important to find our own comfortable pace.