The Drink More Water Challenge

Water is a very controversial issue these days. There are millions of people who do not have access to safe and healthy drinking water. Note: this is not just abroad. Flint, Michigan is still in the midst of an extreme water access problem. Other states are finding contaminated water problems and political issues blocking proper access. I definitely take advantage of this important resource, and I want to call attention to just how important water really is to the body and a healthy lifestyle of Great Vibes.

The brain and heart are composed of 73% water, the lungs about 83%, our skin 64%, and our muscles and kidneys are about 79%. Even our bones are watery! They clock in with about 31% of a concentration. Imagine how much your body suffers if you are not drinking enough water or getting a safe supply.

Dehydration causes an exceptional amount of health issues you might not associate with a lack of water. Short term memory can get a little fuzzy, it is the main cause for afternoon fatigue, and those pesky tension headaches can all be caused from too little H20. It's been found that not guzzling enough water can lead to holding onto excess weight (almost 10 pounds worth!), unexplained stress and anxiety, and a build up of toxins in your system. 

So now that you've probably freaked out, let's get you drinking an adequate amount for your body.

Generally the rule of thumb is if you are thirsty, you are probably already dehydrated, but some recent studies have shown that might not necessarily be true. Either way, if you are thirsty, drinking more water should be your MO. We're going to start small and build up to a level that feels comfortable for you.

While everyone puts in their own two cents, the old standby is 64 ounces of water a day, or eight 8 oz. glasses. Some will say half of your body weight in ounces should be consumed, so if you weigh 150 pounds, you might aim for 75 oz. of water a day. Also, the types of food being consumed (some have more water content than others like celery versus beans) and the type of exercise you engage in regularly (the more you sweat, the more you want to replenish) must be considered. 

This challenge is going to start you out small with just four, 8 oz. glasses of water the first four days. This is the traditional size of a reusable water bottle. I highly encourage investing in a nice glass or stainless steel one you keep on you always to stay hydrated and meet your challenge. You can do this! I'll be keeping up with you, so check in if you're struggling, and let's get started. 

The Drink More Water Challenge :: 

Days 1-4: drink 4 8 ounce glasses of water

Day 5: drink 4.5 8 ounce glasses of water

Day 6: drink 5 8 ounce glasses of water

Day 7: drink 5.5 8 ounce glasses of water

Day 8: drink 6 8 ounce glasses of water

Day 9: drink 6.5 8 ounce glasses of water

Day 10: drink 7 8 ounce glasses of water

Day 11: drink 7.5 8 ounce glasses of water

Day 12 -14: drink 8 8 ounce glasses of water

Bonus challenge! Incorporate water concentrated foods like watermelon, celery, romaine lettuce, etc. into your diet starting on day one. 

What's your favorite way to drink water? 

Tag @yourfriend_em on Twitter or Instagram with a picture of you, your water bottle, and your dedication to beginning the challange. Share this with people who could use some more H2O in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes and encourage hydration! Xx

---

Get my guide to the Great Vibes!

Get my guide to the Great Vibes!

P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

My Favorite Tonic | An Elixir of Sorts

A tonic is something, sometimes medicinal, that makes one feel better or restores his or her health. This summer, I've (Emily, here!) discovered a new favorite drink of mine that makes me feel refreshed, powerful, and truly cleansed. I'll be drinking this all year long, especially into my crazy busy season when I need to know I'm running at my optimal level. It's prime gold for digestion, staying hydrated, and making skin all glowy and clear. Think spicy lemonade -- yum!

Why I love what's in this tonic: Hydration is so important for getting that glorious glow in our skin -- helps with elasticity of the skin meaning no wrinkles (!). I've already talked up Himalayan salt enough here on the blog, but say hi to balancing pH levels, stabilizing blood sugar levels, and naturally detoxifying the body. Lemon kicks butt by helping to debloat (if that's not a real word, it is now), packing a punch of citrusy goondness - vitamin C, and giving your skin a happy glow. Apple cider vinegar (ACV) is absolutely amazing. Not only is it a digestive kick starter, but it also lowers blood sugar levels, helps with heart function, and contains friendly bacteria, enzymes, and proteins. Cayenne neutralizes acidity in the body, stimulates circulation, is a great anti-agent for inflammation, colds, and other illnesses, as well as a whole slew of other great things. Honey helps with seasonal allergies, lasts forever as long as it's properly sealed, and like cayenne, helps stave off various illnesses. Cinnamon is loaded with antioxidants, helps lower blood sugar levels, may be protective against cancer, and does some other pretty fantastic things.

recipe after the jump.

Feel Good Tonic

+ 2-4 cups room temperature water
+ 1/2 lemon
+ 1 tsp - 1 tbsp apple cider vinegar (if you've never had ACV in a drink before, start small)
+ Dash of cayenne
+ Dash of pink Himalayan salt
+ Dash of cinnamon
+ Optional: maple syrup or honey (adjust to taste)

Fill up your cup with water, pour in your apple cider vinegar, squeeze in the lemon, dash in your spices and salt, and if adding, stir in maple syrup or honey. Once combined, drink up! It'll be a zing of energy - cayenne is a hiney kicker! Enjoy! Xx.

+ what do you think? do you have a favorite system-starter drink? share in the comments or on facebook!

Be sure to tune into my snapchat (@efriend216) or follow me on instagram or twitter (both @yourfriend_em) for my adventures and foodie finds! xx

Did you catch the launch of my new bridal program? Find out how you can get $25 just by sending someone my way --whether you're a bride or not!

R E C I P E || Show Yourself Some Love this Valentine's Day

Love is in the air. Valentine's day is quickly approaching and the evidence stretches near and far -- there are heart shaped labels on coffee cups, the sudden appearance of sprinkle covered chocolate hearts, the mention of Valentine's and love notes, the emergence of pink and red all over, and the sudden lovey-dovey vibe that has settled into the atmosphere. I thought I would put my own spin on the day and make something that loves you from the inside out -- The Smoothie of Love! It's pink and vibrant and a glowing picture of love. It'll give you lasting energy for all your fun Saturday activities and can be the perfect start to a wonderful day. Yesterday, I told you that I was glad I'm single for Valentine's Day. But today, I'm glad for another reason. I get to make this amazing recipe come Saturday morning and drink it all by myself!

Berries & Beets Smoothie

// Ingredients //

1 cup frozen red berries (I used strawberries and some raspberries)

1/4 cup thinly sliced raw beet

1/2 banana (I used 1/2 of a frozen one)

1 tbs chia seeds (can also use flax seeds)

2 tbs cashews (or any nut of choice; sub 1 tbs nut butter if you don't have whole nuts on hand)

8 oz. unsweetened almond milk (or dairy of choice)

Optional || 2 tbs hemp protein powder, a tsp of maca powder, a handful of washed kale with stems removed, or anything else that fills your heart with joy

Combine the above ingredients in a blender, blend on high for about 45 seconds, or until well-incorporated. Add more almond milk or water to thin. Add ice or another 1/2 of a frozen banana to thicken. Pour into tall glass and feel the love!

Some of the beautiful benefits of this recipe include ...

Beets | high in vitamins and minerals and a wonderful detoxifying food, beets are a great source of energy. they release sugar slowly and help draw out toxins from your body, supplying you with vitamin A, B, & C, plus magnesium and iron -- just to name a few!

Banana | other than being an amazing source of potassium, bananas are a great source of tryptophan which converts to serotonin in the body, making you feel calm, happy, and relaxed.

Red berries | strawberries are an excellent source of Vitamin C while also being incredible antioxidants, just like raspberries

Cashews | full of amazing nutrients like copper, magnesium, phosphorous, manganese, and zinc, cashews have a lower fat content than other nuts, help maintain a healthy heart, and can build strong muscles

Chia Seeds | probably my favorite and most versatile food, chia seeds contain healthy omega-3s, carbohydrates, protein, fiber, antioxidants, and calcium

+ how do you feel about pink drinks? unexpected pairings in smoothies are the best! have any crazy pairings you love?

Want to feel like a million bucks with high energy, self-love, and freedom from fad-diets? Let’s work together.