Transcript
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And that's what we're talking about today.
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You're listening to the smarter Healthy Living podcast where we firmly believe that getting healthy should never feel like torture. We're your host, Jared and Anita Roussel were college sweethearts, and health professionals who help you redefine what getting healthy looks like using a whole food plant based lifestyle. It's time to hear from the experts and learn the best tips and tricks that helped others get beyond the overwhelm, to create a vibrant life they love. If you're sick and tired of being sick, and tired, you're in the right place. So pull up a virtual chair, grab your matcha latte, and let's get started. I had seriously forgotten that you knew how to make that sound. And for a minute there, I was afraid we were talking about leaky faucets.
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That was actually me making those sound effects of dripping water in water is what we're talking about today.
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Why is it important because 60% of your body's made of water and 75% of your brain is made of water. It's crucial.
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There's so many things. You know, if you don't have enough water, you can't clear out the waste in your body and you end up with kidney problems like kidney stones. Trust me, I know, not only was I eating meat, and that was causing problems with me developing kidney stones, but then I wasn't drinking enough water on top of that, and ended up in a great amount of problems. Do you know 7% of people don't drink water at all.
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I was one of the seven for a long time. And then I realized it was important. started drinking more as I got a little older, but just not enough because I had no idea how important it was. And I ended up in a mess.
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Now those people that weren't drinking water, were they drinking other forms of liquid though, were they drinking coffee or tea?
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I don't think they were drinking much liquid at all. I wasn't I mean, when I drank it, maybe I would drink some soda on occasion or fruit juice or something. But I just didn't drink a lot of liquid period.
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And I was mainly just getting whatever was in the food, which there's water, there's liquid and food. But it's not nearly enough.
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Now I was eating things was setting me up for other trouble on top of that, which wasn't good. So yes, if you don't get enough, it can set you up for things like kidney stones. And trust me you don't want these stones. It's linked with not getting enough water is linked with urinary tract infections, colon cancer because things don't clear the waist doesn't clear out if you don't have water, constipation, same problem. and heart disease blood pressure problems, right?
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Because the water influences your blood pressure, thickening of your blood, difficulty clearing waste we said and then your brain. Do you know it can even shrink if you don't have enough water. Because it's 75% water just like we said before, it's no wonder that I've heard that those who start their day with a big glass of water perform better in school and on work task. Why? Because they can think more clearly you're properly
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hydrated.
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Yeah, their brains membranes, so your brain cells work better and your body functions better. So if you want to be able to think better, that's one reason I started drinking a huge glass of water every morning with lemon or lime in it. And don't forget the zest because this is really great for you. And it just makes it taste great. It's refreshing. And after I had that first thing in the morning, I start feeling amazing because you're dehydrated after a long night with no liquid.
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So if you want to make your brain bigger, would it be safe to say that you just need to drink more water?
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You're a mess.
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I guess in certain circumstances, maybe that's true. Maybe I drank
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Yeah. So drinking more water can also help you with weight loss, you'll feel fuller faster. And you can replace high calorie drinks with water, things that you normally drink.
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Maybe like I said juices. A lot of people just live on sweet teas and sodas. But if you can get water or water based drinks that are healthy for you in their place, you're going to feel amazing, feel so much better. And you'll probably just start dropping pounds naturally.
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That's what happened to us. It's just a simple way to naturally cut calories.
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And one point I want to make about the juices though is a lot of times people think it's apple juice, it's whatever produce juice, then it must be healthy. And the problem with that though is you don't get the other well nutrients with it.
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But you don't get the fiber fiber is huge, because it slows down the absorption of the sugar that's in the juice itself
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when then you lose the vitamins and minerals that go along with the fiber when the fibers extracted because
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a lot of that is is bound to the fiber, it sticks to the fiber so you're not getting everything that the fruit itself has to offer by drinking just the juice and then you get that sugar load and you absorb it quickly instead of slowly over time.
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And then the other thing with Jesus though, is that you'll grab them to go from maybe a health food store or something but you just think they're healthy because it's in a health food store and it's suppressed out Jesus and you've just grabbed a bottle of pre made cheese. You don't look into the ingredients but if you ever turn that over, a lot of Jesus even have sugar added to it.
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doesn't make any sense because they're by nature really, really sweet. But they do. I think just because our taste buds have been trained for that we're
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just so used to it that we're not as sensitive to it anymore.
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So the goal is for women 11 and a half cups of water per day and men 15 and a half cups from all sources. So both of those are with all sources. And fruits and vegetables, by nature have a lot more water content than things like high meat diets and things like that dairy, they just don't have as much water.
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Now, of course, milk would have water in it. But really, you're going to do better having those fruits and veggies to get more water. There's no amount of just drinking water. You might think well, how many cups Do I need to drink a day? If it's 11 and a half cups for women? 15 and a half cups for men from all sources, including your food?
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How much do I need to drink? And the truth is there really hasn't been a daily amount that's been established for drinking of water. In any kind of study that's been proven to be significant.
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No, you've probably heard eight, eight ounces glasses a day, which is a good kind of rule of thumb. If you drink more than what your body needs you obviously you just urinated out, you just it's gone, it's gone. If you drink too little, your body's good at conserving fluid, but eventually, yes, you're going to end up with a deficit and not have enough. But it's different for different people, based upon body size could be your environment. Obviously, if it's hotter outside, you're going to sweat more lose more water that way,
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if you move more, if you're more active during the day, you're gonna need more water. Well that's kind of what you're saying.
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Same thing but but either hot outside or the increased movement. Also your environment. If it's less humid outside, you may tend to lose more water from your skin, but also from your breath as well.
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And if you eat dry foods versus foods that have more liquid in excellent point.
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Excellent point.
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So best ways to get more I mean, this point we know we need more water. We've barely even scratched the surface here for why there are many, many other reasons why you need water. But the best ways to get more first I mentioned what I do in the morning at citrus or get an infuser they make just you can buy cups with an infuser in them now like a stainless steel infuser glass infuser that goes down into your water bottle. And you can put different fruits and vegetables, cucumber,
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watermelon, I've seen
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Oh yeah, that's really good. We've tried that actually.
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And things like that to help you get more water to flavor it a little bit. And that's
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good. If you are, if you're one of those individuals where he said I just don't like water, I don't like the taste or it doesn't have a taste, so I don't like it. So this is a good way to actually add some flavor, but it also can add some extra nutrients in there too.
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One thing I'd be careful of though is there are a lot of packets like you can get this packet to make your water tastes good and the packets of it's just a powder. And a lot of those just really are unhealthy.
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Make sure you read the ingredients before you start adding healthy packets to water.
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While I was thinking they have artificial flavorings, a lot of the natural thing about natural flavors is sometimes they can be naturally derived.
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But sometimes they're artificially made. So they mimic the natural and then they call it natural when it may not actually be well on their sweeteners in them.
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And there are a lot of things that they can put under the label natural flavors that's just not regulated, what it actually is. And some of those things you just would not want to eat. You just wouldn't just just trust us. Take my word for it. And so anyway, the next thing is tea. Just be careful you're not buying pre sweetened tea, or tea that has had a lot of additives in it or that you're adding a ton of sugars and honey and all those different things to that. Make it unhealthy. Just try to get your tea and drink it in a more natural way.
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And there are a huge variety of teas out there. Don't think just green tea. Yeah, I mean, one of my favorites is actually is Roy boss. They call it red tea, but it has a similar flavor to black tea, but it's more mellow and it's naturally caffeine free tea.
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Do you remember how he first tried warboss?
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Yeah, some friends of ours that we met from South Africa introduced this to it they sent us a care package with Roy boss in it. I had no I had never heard of it and didn't realize it was from South Africa.
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And they brought it with them as a gift when they came over. I'm thinking they did because they came to visit we had the best time and we drank some really good too. This was about 23
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years ago so I forgot to hit brought it with them
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yet but we're still friends. They're great ketball anyway, so it is like cheers to the Royal boss is naturally decaffeinated. It's a great one to drink in the evening. Now, you don't want to drink a ton of your water at nighttime because that's going to keep you up all night and that also not good for your health if you're up three and four times a night having to go to the bathroom. So limit your fluid intake and your water intake right before bedtime.
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Definitely have it more Early on in the day, particularly when you first wake up, and then try to space it out throughout the day. But once you wake up, you're gonna meet the hydrated and you really need more fluid at that point. Next, I would say try nut milk. They're really delicious. And it's very simple to make your own. And we're going to link in the description today our favorite nut milk recipe. Now, you may think about the different ones you tried in the store. They don't taste good at all. I don't like storebought nut milk I never have we tried oat milk, cashew milk, soy milk, almond milk, we just don't like them to have a lot of additional additives and flavorings and thickeners. Why do they have to thicken it because there's hardly any nut in there. So there's really not much nutritional value from that milk. It's kind of just like, well, it's a liquidy replacement. So if you're not going to drink anything else, and you're not going to make it at home, try to find one that storebought that you semi like the flavor of, but that doesn't have the added ingredients and thickeners in it. It's just mostly the nuts and the water.
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But it's easy, super easy takes about one to two minutes to make it at home. It requires no nut milk bag, no straining. If you want to hear an episode on nut milk, we have one toward the beginning of this podcast, where we talk specifically about netmail believe it's episode number five, and it works just great. It's very easy to make at home. But go ahead and be sure to download that recipe because it is fantastic. Again, we'll link to that in the description description in the show description. Okay, and then the other thing that you can do is drink blended drinks like one that I like is a chocolate drink. We make it quite often we love this one. Yeah, you're pretty fond of this one love it.
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So we just add a few dates a few more dates than we normally would to our net milk when we make it. And then we add cacao powder. And you can add just a little pinch of salt if you like that because milk is a little salty by nature. Yes, you don't add a lot obviously we try to cut back on salt and a very minimal salt.
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If you don't, it'll be flat tasting something
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little pinch and we use Himalayan pink salt, which we really like the flavor of and it doesn't tend to make us as thirsty. Of course also probably that's because we don't eat as much salt as we used to do. And but then it just makes this delicious chocolate a drink just the dates the nut milk and the good cow powder. We have been known when we're not trying to lose weight which honestly that's really not one of our goals because we just ate this way with healthy plant based and we lost weight and we've just kept it off. So we don't eat tons and tons of nut butter. But in this drink sometimes we like to add a little bit of almond butter or a little dab of Valencia peanut butter like maybe a teaspoon and it makes it tastes like a racist cap is the most wonderful drink we love it.
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It's a fantastic super easy way to get a lot of water into your life in a way that will make you smile. I'm really really happy
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I like to think of it as a guiltless guilty pleasure leaving know
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those existed but now that you mention it, I'm pretty sure that's nailed it. I think
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they don't exist I just created that
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you just created and the other one of the other drinks we love to get matcha powder that's organic. It's just a ground green tea powder very, very good for you add some of that in with your dates and milk to make it a little bit sweet. It makes the creamy nut milk and then you add the matcha and you've got a matcha latte. It's amazing, wonderful way to get your water and also be sure nutritional value.
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I think it would be considered one of the superfoods. matcha Yes. Okay, just because of all the the antioxidants which we don't concentrate on that, but all the other phytonutrients and things that are in it that are just wonderful for you.
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And then just again, like we mentioned fruits and vegetables, switch to healthy plant base, you're starting to get more fruits and vegetables, you're going to by nature get more water, so eat more of those.
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So to recap some of our favorite ways, in addition to just drinking water because we actually do love just a big tall glass of water, but other ways are adding something like citrus we do this very regularly adding lemon or lime to our water teas, making nut milks add a little bit of salt, a little bit of sweetener like with the date to make it a delicious drink blended drinks, our favorite Reese's Peanut Butter Cup drink that I talked about. And then also just eating more whole fruits and vegetables because they're naturally going to have a higher water content in them.
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And don't forget you can use an infuser to make your water tastes great and put whatever fruits and veggies you want in there peaches, watermelon, anything you can think of crushed berries, that would be excellent and water. So that's it for today. To wrap it all up. We're glad to have you with us and we look forward to hearing from you drop us an email at info at the crunchy capital.com and let us know what you'd like to hear on future episodes. Be sure to leave a rating and review before you leave. We will love to hear from you in that way as well. Have a great day and we'll look forward to hanging out with you again very soon.
