Fitness & Wellness

Stay Hydrated

Stay Hydrated

One often forgotten, but important, activity for good health is to stay hydrated. It’s simple to understand why it’s so important. Your body is made mostly of water. While the percentage of water varies based on sex and age, the body contains approximately 55-65 % water. The older you get, the less fluid your body has, making dehydration for seniors more of a problem. Your body also needs it for a wide variety of processes and if it’s not available, those processes either aren’t completed or don’t give the results necessary.

Water can help you lose weight.

It’s amazing how water can satisfy your hunger, but it does. That’s because you’re not always hungry, but thirsty. Sometimes, the messages get messed up and you’re ready to eat anything juicy. Foods high in water often have fewer calories, but you don’t always have them available, so will eat anything to satisfy the urge. Drink a glass of water and you’ll be amazed at how it satisfies that hunger. Better yet, carry water with you and sip it throughout the day. You’ll be less likely to grab a snack and have energy to spare. If you’re fighting water weight, drink more water. It acts like a diuretic for excess fluid in the body.

Your body won’t function properly when you’re dehydrated.

Dehydration can be serious. Since you need water to perform many functions, dehydration can cause serious consequences. Your body temperature is regulated with the help of water, but also water is one of the building blocks for cells. Water helps you eliminate waste material from the body and protects the brain by absorbing the shocks. It lubricates the joints and prevents them from becoming achy.

There’s no need for coffee when you have water.

Water can be the quicker picker-upper. If you’re running low on water, your muscles will ache, but also you’ll feel tired and run down. Most people head for the coffee pot, but that might just add to the exhaustion. Coffee has caffeine, which is a diuretic and can actually deplete your body of as much fluid as it provides. The muscle fatigue you’re feeling may come from dehydration. It can actually impede your athletic performance and even academic performance. Drink plenty of water throughout the day and two eight ounce glasses two hours before exercising.

  • All organs contain water, but the amount varies. The heart and brain contains 73 % water, the lungs have 83% and muscles and kidneys contain 79%.
  • If you want to eat less at a meal, drink an 8 oz glass of water before you sit down to eat. Make it ice cold water and you’ll be burning extra calories to warm your body back to normal.
  • Seniors dehydrate faster than younger people. Since one of the signs of dehydration is mental confusion, it’s often mistaken for dementia. Dehydration also causes UTIs by reducing the fluid to flush out bacteria. It may be another signal that seniors need more fluid.
  • Staying hydrated is also important for your skin. You’ll look years younger when you’re adequately hydrated. It won’t create a miracle, since excess water goes to urine, but it will prevent premature drying.

Get A Healthy Breakfast

Get A Healthy Breakfast

I’m finding fewer and fewer people eat a solid breakfast, yet I think it’s one of the most important meals of the day. Luckily, here in Florida, there are fresh options readily available. You aren’t really eating breakfast if you opt for a cup of coffee and a donut. Even a bowl of cereal isn’t enough. Although, depending on the type of cereal, it may be a good start. Breakfast is particularly important if you’re using an intermittent fasting technique where you eat food in an eight hour span and fast for sixteen. The fast ends at seven or eight AM and food is consumed to three or four PM, when the fast begins again.

Be prepared with quick foods you can eat on the go.

One of the biggest problems with breakfast is that it comes at the busiest time for people who work traditional office hours. You can still have a hearty, healthy one if you prepare ahead and have it ready to go with just minor effort and time. Make several mini loaves of a healthy pumpkin, zucchini or banana bread over the weekend. Freeze some and have some ready for the upcoming week. You can spread a tablespoon of nut butter, such as cashew or pecan butter. Another option is to make hard boiled eggs ahead, so they’re ready to go. Mash avocado and use it as you would butter on your toast. Half a grapefruit works as a side for both with the other half ready for a mid-morning snack.

Breakfast helps you lose weight.

Your body needs a whole list of nutrients throughout the day. Trying to get them all with one or two meals is extremely difficult, if not impossible. Breakfast helps you in the area of nutrition, but it also helps you lose weight. If you eat a good breakfast, you’ll be less likely to eat more later in the day. Studies show that breakfast eaters tend to be more likely to be in their ideal weight range and those who skip it tend to be more likely to be overweight. If you eat a good breakfast, you’ll probably skip that mid-morning donut.

If you eat a good breakfast, you’ll do better at work or school.

That long fast at night lowered glucose levels and leaves your brain starved for it. Study after study shows that breakfast consumption can help you in the area of work or school by improving concentration levels and boosting memory. You’ll be less likely to be grumpy, too. Studies on school age children shows that a good breakfast is linked to improved grades and better classroom behavior.

  • Breakfast should have a good balance of carbs, healthy fat, protein and fiber. You’ll get protein for energy later in the day and carbohydrates for energy you need immediately. The healthy fat and fiber keeps you feeling full longer.
  • While it may be impossible to get everyone to the table during the week, a weekend family breakfast not only provides children with a habit of healthy eating, it also can provide great family time, too.
  • Breakfast egg muffins can be made while you shower and eaten on the go. Have all the ingredients ready like steamed broccoli, sliced mushrooms, red pepper and onion, plus some lean meat. Mix that with salt, pepper, milk and eggs and then put in the oven for eight minutes get ready.
  • A smoothie made with frozen fruit is great in the summer. Plain Greek yogurt and some fruit, granola or ground flax seed also makes a quick, healthy breakfast.

Benefits Of Walking

Benefits Of Walking

One of the best benefits of walking is that you get to see and experience so much more of the world around you that you miss when you drive or ride in a vehicle. However, walking also comes with a plethora of health benefits that shouldn’t be overlooked. It’s simple to do and free, actually saving money in some cases if a taxi or Uber was the alternative. The drawback is that it takes more time to do in some cases. For shorter distances, particularly in congested cities, it may actually be quicker.

Not ready for the exercise routine yet? Start walking.

Not everyone is ready to jump in with both feet when it comes to exercise. Increasing the amount of time walking is a good way to get a start on an exercise program, but without the cost or learning curve. Walking more can help reduce the risk of serious conditions like heart disease, high blood pressure, diabetes and high cholesterol. While any type of additional activity, such as walking, provides additional exercise, walking at a brisk pace is particularly good.

Walking briskly can be better than running.

You’ll get plenty of exercise when you walk, but not be as at risk of injury as you would be if you ran. Studies show that it may actually be more beneficial for heart health than running is. One major study shows that people who walked regularly actually did fare better when it came to good health than those that ran. That doesn’t mean all runners should stop running and take up walking. It just means that sedentary people will reap benefits from something as simple as walking.

Walking should be part of your workout program, but not the whole program.

While adding walking to your fitness regimen is easy to do and boosts your overall health, it can’t be the cure-all for fitness. It doesn’t provide strength training for the upper body or flexibility training. You will build endurance, but that requires that you walk more briskly. The great part about walking is that you can do it in shorter sessions that are at least ten minutes long. Three ten minute walking sessions in a day is as good as a half hour of walking. It’s also free and can even save money if you’re leaving your car parked.

  • Walking is a weight bearing exercise, which means it helps promote bone density and fights osteoporosis. It also burns extra calories, so it’s a great weight loss aid.
  • You can increase your daily walking in a variety of ways. Just walking to lunch or to the store if it’s relatively close, can boost your daily workout while accomplishing tasks.
  • You’ll burn calories when you walk, but the best type of calorie burner is HIIT—high intensity interval training—workouts. HIIT is a super calorie burner.
  • Change your walk to a HIIT workout. Vary your speed from short bursts of extremely fast walking to slightly longer periods of moderate recovery walking.

Why Do You Plateau

Why Do You Plateau

If you’ve ever faced a weight plateau, you’re like many other people trying to lose those extra pounds. The answer isn’t always simple. I have clients in Florida that have failed before they started to workout with me because they gave up when plateauing occurred. That’s not an option in my book. In fact, there are ways to break through and even avoid it. It’s important to understand why plateauing occurs, first.

One reason plateauing occurs is that the body is an amazingly efficient machine.

That’s right! While efficiency is a good thing, when it comes to exercise and weight loss, it can slow your progression. It means the body burns fewer calories when you’re doing that particular exercise than it did when you first began it. In order to avoid this type of interference with weight loss, the answer is simple. Vary the workout frequently. That’s one reason trainers provide a wide variety of workouts. By changing the workout frequently, your body will always be working at maximum potential and burning more calories.

Expect to lose weight quicker when you first start.

Losing weight is all about the math. Your body has to burn 3500 calories more than it consumes to lose one pound. When you’re heavier, your body needs to burn more calories just to move from place to place and do every day activities. As you shed weight, it burns fewer calories. Those extra pounds are like carrying an extra weight around all day, so it makes sense that when you put the weight down, your calories burned will be fewer. The solution is to either work harder or eat less. It takes constant evaluation of both your workout program and diet to get the results you want.

If the pounds don’t go down, but you’re working hard and eating right, consider other ways to measure progress.

While we always think of getting in shape to look great as watching the scales go down, it’s not always the most reliable information. Yes, you want to lose ten pounds, but what is that actual goal? Is it to look better and feel better? You can judge how you feel, but as far as looking better, what does that mean? If it’s fitting into a smaller size clothing, you might not need to watch the scales glide downward to do it. Muscle tissue weighs more per cubic inch than fat tissue does, so when you lose inches, but not pounds, you’re building more muscle tissue. Just like comparing the size of two containers, one holding a pound of feathers and one holding a pound of lead, the one containing lead will be smaller. Maintaining your weight while building muscle tissue also means you’ll be narrower.

  • Shedding weight not only includes what you eat, but also what you drink. If you’re following a healthy diet, but washing down the food with a soft drink, you’re pounding on extra calories that you don’t need. Studies show that diet soft drinks actually add inches to your waist.
  • Don’t weigh yourself every day if you get discouraged easily. There are fluctuations in weight that occur normally, such as water weight, which can give a false picture of progress.
  • You can keep plateauing at bay if you increase your daily activity. Take the stairs, rather than the elevator and park further from the store so you walk more.
  • Find workouts you enjoy. While some of your exercise can be traditional, consider walking, biking or even rock climbing or kickboxing to supplement it. If you have fun, you’ll do it more often.

Tips To Make It Through The Winter

Tips To Make It Through The Winter

Whether you’re dreading the commotion and bustle of the holiday season or simply hate the shorter days and colder weather of winter, sometimes you need a little help to make it through the day. Here are some tips to make it through the winter and help you become healthier in the process. Winter months can cause depression, stemming from the shorter hours of sunlight. Just because you live in sunny Florida, it doesn’t exclude you from Seasonal Affective Disorder, often just called SAD. It’s a condition that interferes with your internal clock causing symptoms of depression, anxiety and low energy.

It may not be all about the sunlight, there are other factors to consider.

It’s colder outside, even though it may not be sub zero temperatures like in the north, that doesn’t mean that temperatures in the 30s and 40s is comfortable. It makes you want to stay inside, under the covers. The holidays have ended and you may find your bank account is almost gone too. You’ve maxed out on the holiday treats and now have sugar cravings and a tin filled with Aunt Mae’s special cookies. Heck, even the fruit cake is starting to look good. So many things can contribute to the holiday and post holiday blahs.

Start by creating a schedule.

Give yourself some structure to help you keep on going, especially on the weekends. It’s easy to veg out and binge watch Netflix, but to avoid that, have a few tasks ready to complete before you start. Begin each day with a quick workout. It doesn’t have to be part of your normal workout, just a jumpstart for the day. Try the four minute nitric oxide dump created by Dr. Zach Bush or other quick routine to get your blood flowing, like a quick series of lunges and squats. Have a list of at least three to four simple tasks to do around the house. You’ll find you feel better almost immediately.

Eat healthier.

What you eat certainly makes a huge difference, just as what you drink does. Cut out the alcoholic drinks and increase your water intake. Often people don’t feel thirsty in the winter, so they get dehydrated more easily. Cut out sugar. It may boost your energy initially, but it dips you down to a valley quickly. Add foods that help boost your mood like, tree nuts, fresh fruits and vegetables, avocados or fatty fish that are high in healthy fat that’s necessary to avoid depression. Avoid sugar, but if you get an urge for something sweet, choose fresh fruit. Apple slices with cashew or other nut butter is an amazing energy boost, while also satisfying a sweet tooth.

  • Sleeping too much is just as bad as sleeping too little. Try to get at least seven to eight hours and get to bed and up on a regular schedule.
  • Spend time with friends. This can be especially difficult, especially if friends and family are traveling or if you’ve recently had a change of status, like a divorce or death of a spouse. Try joining a new group with an activity you enjoy, if it’s one that’s active, that’s even better.
  • Stick with water and avoid alcohol. It acts as a depressant and makes everything seem worse.
  • Count your blessings. Too often people dwell on losses, but fail to see all the blessings they have. Every day write down something good that happened or something you’re thankful for and put that message in a jar. When you’re feeling low, read those messages to yourself.

Get Fit Without A Lot Of Equipment

Get Fit Without A Lot Of Equipment

Just because you’re starting a workout program at home, it doesn’t mean you have to shop for bulky expensive equipment. Some people simply don’t have the room or the money for them. You can get fit without a lot of equipment and avoid that expensive dust collector that often doubles as a clothes’ hanger when it’s not in use. That’s one of the benefits of my online program is that it’s designed for people who either don’t have equipment or have some smaller, less expensive items.

Getting strong doesn’t necessarily mean pressing iron.

Do you want strength training without the barbells or dumbbells or simply can’t afford them? Bodyweight exercises are one route to go. Push ups, chin ups and squats are a start. While you might want to invest in some inexpensive doorway pull up bars or resistance bands, you can also improvise by filling milk jugs with water and use it as a kettlebell, which can also cost under $20. Canned goods can also double as weights, so open your cupboards and start working out!

Find ways to include your workout with your daily tasks.

Whether you’re walking to the washer doing lunges or doing leg raises while washing dishes, you can boost the time you workout without varying your routine very much. Of course, you need the traditional workout time where you focus on working all the muscles and get flexibility, strength, endurance and balance exercises as part of your routine. Increasing your daily activity by taking the stairs rather than the elevator, is also important

Our online instruction doesn’t require any extra equipment.

You may want to get a workout mat or have a special small area rug you use for your workouts, but as for big machines, you don’t need them with my program. The program is designed to workout anywhere, any time, so it’s super convenient. There’s a balance of exercises to fit your needs and address all three types of fitness, flexibility, strength and endurance.

  • Consider this, even if you have a complete home gym or a gym membership, the benefits end when you travel. With a program that doesn’t require all the extra equipment, you’ll be ready to workout anywhere, any time.
  • In order to be your healthiest, you need more than just a great workout, you need a healthy diet, too. Eating healthier can boost your weight loss and energy levels.
  • One reason people often buy exercise equipment is that they think it will make them actually workout if they spend money on it. Most of the time, it provides no motivation. Find a group that helps you stay on track for great motivation.
  • Accountability is also important. It’s one reason personal trainers are so popular. It’s easy to skip a few days of working out if nobody knows. Find someone to be accountable to so you stay on track.

What's Your Motivation?

What’s Your Motivation?

Your motivation to get in shape is probably different from your neighbor’s, your friends or even a family member’s. It should be something you truly want to do or you can expect less than stellar results. I can’t tell you how many clients have told me they want to get in better shape because their spouse said they needed to do it. Many of those people failed and those that succeeded actually had their own inner motivation, besides the spouse’s urging. You need to own your motivation to get through the tough parts.

One exception may be the doctor’s suggestion.

You may decide to start a healthy eating program combined with exercise if your doctor suggests it. While it might seem the motivation is coming from the doctor, it’s not. Your desire to be healthy and live longer is what actually gives you motivation, the doctor’s warning just stimulated it and drew it to your attention. Getting healthier means living longer, enjoying life more, suffering less and having more time with your family. I have many older people who want to be able to enjoy their grandchildren and be healthy at their high school graduation and wedding, even seeing the next generation and enjoying them.

You want to have more energy.

There’s no doubt about it, working out and a healthy diet can boost your energy level. For people with this motivation, it’s truly difficult to start a workout program. Often they start when they find they don’t have the energy to do their daily tasks, so adding a program of exercise seems overwhelming. This problem can be solved by starting slow and adding exercise to the daily routine a bit at a time. Depending on the level of exhaustion, it may mean just working out five or ten minutes at a time throughout the day. After a short while, those workouts can be longer and only once a day. If you’re in this category, you’ll be amazed at how much easier your daily tasks become after just a month.

You want to lose weight or have a better looking body.

There’s no doubt about it, exercise will make you look better, but you need to eat healthy, too. The two are inseparable if you want a great looking body and the most effective means of losing weight. You can’t out exercise a poor diet, but you won’t have a toned, shapely body without it. Exercise also helps you build muscle tissue, which burns more calories than fat tissue does. You’ll boost your metabolism to help the pounds drop.

  • Exercise and a healthy diet will help you stay younger looking and feeling longer. Not only do the two put more years on your life, they put more life in those years.
  • Exercise can boost your brain power and help you think clearer. It’s a real asset for anyone whose job is deskbound and can improve your work performance.
  • Exercise can improve your mood. There’s a lot of studies that show exercise can help people who suffer from depression, anxiety and even dementia. It burns off the hormones of stress and triggers the release of happy hormones that make you feel good.
  • Find your motivation. Make it one that truly drives you. Getting in shape can be tough and you need a strong reason when that happens to keep you on the right path.

Keeping Your Skin Beautiful All Year Round

Keeping Your Skin Beautiful All Year Round

If you want beautiful skin, you’re like most people—both male and female. Each person is unique with specific needs. However, there are some general rules that will you in your efforts of keeping your skin beautiful no matter what the season. It starts with recognizing the obvious, whether your skin is oily or dry. Even if your skin is oily, winter months in colder areas can cause surface drying. That means heavier moisturizers and attention to exfoliating. While you should exfoliate all through the years, it’s especially important when the air is dry, which causes dead skin cells to accumulate.

Eat healthier for beautiful skin.

Your skin is your body’s largest organ, so it makes sense that if a poor diet negatively affects other organs, like the heart, it affects the skin, too. There’s been a known link between dull skin and acne breakouts and certain foods. Diets high in sugar, processed foods and even dairy has been linked to problem skin. However, focusing on what helps build healthier skin is easier than listing all the things that aren’t. Fatty fish like salmon, avocados, walnuts, seeds and fresh vegetables are particularly good for the skin. Salmon, walnuts, seeds, avocados are high in healthy fat, which the skin requires to remain moist, supple and healthy. Salmon and walnuts are particularly high in Omega-3 fatty acids that can help prevent inflammation.

Go to the gym or workout at home.

Sweating away skin problems and working out toward healthy skin is a good way to ensure your appearance. First, exercise boosts circulation. That send nutrients and oxygen to all cells, especially skin cells. It helps remove waste and flush out the toxins, sending them to the liver for neutralizing. It reduces stress, which can help with problems like eczema and acne. Stress hormones have a negative effect on sebaceous glands that can cause oily skin.

Drink plenty of water.

There’s a lot of debate on whether water will help your skin, but everyone agrees that it certainly won’t hurt it and your body needs to stay hydrated. While people have reported that it helped acne and if their skin was dry, gave it more of a glow, one thing is certain, it will help rid your body of toxins. That’s bound to help your skin look better. Check it out for yourself by increasing your water intake to at least 8 glasses a day and see what it does for your skin in two or three years.

  • Make sure you keep your skin clean. You touch a lot of germs each day and then touch your skin. To make matters worse, you probably put a germ covered phone next to your face. Use toner after you was and then slather on cream in the winter.
  • Don’t forget sunscreen. You do need the benefits of vitamin D from sun, but also need to ensure you don’t get too much exposure. Healthy exposure is important, but use common sense and adjust the SPF level to your skin and level of tan.
  • Learn to relax. Stress can cause skin to break out or break down faster, making you look older than you should.
  • Long hot showers are helping you. They may feel seriously delicious, but hot water can strip away the oils that protect the body after a time. Make the water a bit cooler (warm not hot) and shorten the time.

Knowing When You Should Gain Weight For Your Health

Knowing When You Should Gain Weight For Your Health

If you’re overweight and desperately trying to lose weight, you probably don’t have one ounce of sympathy for those people who eat constantly trying to gain weight. It can be just as much of a problem for them, since it’s tough to eat when you’re feeling full and even more difficult to eat healthy to gain weight for your health. Healthy foods aren’t known to put on the pounds. Here are some signs that should alert anyone that is thin that it’s time to gain weight and a few tips on how to do it right.

Your BMI is below 18.5.

BMI is body mass index. It’s a calculation that takes your height and weight into consideration. Age plays a role, too. Once you’re past the age of 40, the older you are, the less muscle mass you probably have. For older adults, assessing the amount of lean muscle mass is more important. For those younger, the BMI is still a good indicator of whether you’re too heavy or too thin. For people in their twenties, having a BMI that indicated the status of being overweight showed an increased risk of mortality. The same was not true of older adults. In fact, the opposite was true. An underweight BMI indicated that. However, there’s no conclusion on whether being underweight increased the risk of mortality or whether an illness that increased the risk of mortality caused the individuals to be underweight.

Signs that may or may not indicate too low of a body weight.

Being skinny might be a sign, but it also might mean the person is at their perfect body weight. People with longer torsos will weigh more than those with longer legs. Arms and hands that look like spider’s webs showing because of the veins can be another sign of being underweight. That too might be deceiving. Just look at those people who are bodybuilders and watch a pose. Every vein in their body seems to be visible. Joints that look too disproportionate for the body may be a sign, but then again, larger boned people or those with larger joints should be eliminated. Signs that should make you worry are irregular menstrual periods, getting sick easily due to a weak immune system, hair loss, dizziness and fatigue or for children, poor growth and inadequate development.

There are things you should do if you’re underweight.

Even though it’s said you can’t have too much money or be too thin, that’s not true…about the thin part, that is. If you’ve been thin all your life, you’ve probably already seen a doctor who noted it and checked for various illnesses. If you’ve recently lost weight and have become underweight, immediately see your physician for a checkup. Illness or serious conditions can cause sudden weight loss. Add more good protein sources, healthy fat and grain to your diet.

  • Nut butter can be liberally added to your diet. Slather some onto apple slices or your toast in the morning. It adds calories, healthy fat and protein.
  • Top off your omelet with extra cheese and sprinkle extra on healthy soups or salads.
  • Keep snacks with you at all times. Munch on some healthy trail mix with seeds, nuts and dried fruit. You can even sprinkle in a few dark chocolate chip for extra calories.
  • Drink some of your fruit. Rather than consuming all your fruit whole, turn it into a smoothie or go for pure juice. There’s no fiber to fill you up in the juice.

Your Stomach Isn't A Waste Basket

Your Stomach Isn’t A Waste Basket

Do you clean up the dishes after a meal and eat the last bits of the lasagna rather than throw it away or finish your child’s plate rather than letting it go to waste and throw it out. You really need to take a look at what you’re doing to your overall health and how you’re sabotaging your efforts to lose weight. Your stomach isn’t a waste basket and you shouldn’t treat it that way by consuming food rather than trashing it. If you hate waste, don’t throw away the left over food. Store it as a snack for another day or use the leftover in a soup or other dish the next day.

Exactly what’s in that latest purchase?

Whether you’re eating a candy bar or a health bar, do you know what you’re consuming? Start reading labels to make sure you’re not eating garbage, even if the bar says “healthy” in its name. Is the first ingredient sugar or some other sugar pseudonym? Sometimes, in order to put sugar further down on the list (a trick by many fake health bars) the ingredients are broken down by the type of sugar with perhaps 8 percent of the flavor coming from honey, 10 percent from dextrose, 9 percent from high fructose corn syrup and 13 percent from sucrose. While oats or nuts may be the first ingredient listed, if you add the percent of the other ingredients (or just note their presence and order) you’ll find almost half the bar is sugar. Are there any nutrients listed on the label?

If it’s processed, it’s probably garbage.

You’re probably aware that a diet of beef jerky and soda isn’t good for you, but are you aware of other offending foods? Anything that’s highly processed normally doesn’t contain the nutrition necessary for good health. Not only that, foods that are easy to make like pizza, microwave meals and lunch meat, they also often contain high amounts of preservatives, plus lack the nutrition necessary for a healthy diet. Hot dogs, for instance, are often made from scraps and waste from processing other meat products.

Eat healthier, eat whole foods.

Sure, creating a meal with fresh fruits and vegetables, plus an adequate source of protein can take some time. But if you’re dedicated to healthier eating, you can do several things to make that decision and follow through easier. Getting make ahead menus that are ready to pop in the oven or heat for supper that night is just one of those.

  • Create meals on the weekend for the entire week. In some cases, you can triple the recipe and have meals for more than one week. One client I have doubles one or two of the recipes each week and freezes half for later. She’s accumulated a week worth of meals for her busy time.
  • What you eat at dinner should be healthy, just like other meals, but so should your snacks. Create a collection of healthy snacks ahead for the week.
  • Don’t succumb to the urge to cleaning your children’s plates. It’s just a habit and probably one you saw your mother do. You don’t have to be a lifelong member of the plate cleaner’s club.
  • Cut extra calories and get healthier in the process. Drink water with meals and between meals for fewer calories and better hydration. If you drink it before a meal, it helps curb your appetite.