Let’s also talk about water.

Water has been shown to boost our metabolic rate.
It can also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories

We usually hear, "drink at least 8 glasses of water a day" but there is no universally agreed quantity of water that must be consumed daily.

The American College of Sports Medicine suggests drinking about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by perspiration.

I like to drink water with lemon.
Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects.

Drinking warm water with lemon in the morning is an Ayurvedic practice which is thought to help with digestion and lower blood pressure.

What are your favorite ways to drink water?
What are your thoughts on drinking water throughout the day? Does it help?

Let’s also talk about vitamin D

Vitamin D has multiple roles in the body.

It assists in:
promoting healthy bones and teeth
supporting immune, brain, and nervous system health
regulating insulin levels and supporting diabetes management
helps support lung function and cardiovascular health
might influence gene expression

Vitamin D is thought to play a role in inflammation.

“play an important role in the modulation of the immune/inflammation system via regulating the production of inflammatory cytokines and inhibiting the proliferation of proinflammatory cells, both of which are crucial for the pathogenesis of inflammatory diseases.”

Yin K, Agrawal DK. Vitamin D and inflammatory diseases. J Inflamm Res. 2014;7:69-87. Published 2014 May 29. doi:10.2147/JIR.S63898

Absorbing sunlight is essential for the skin to produce vitamin D. People who live in the northern parts of the United Staes are more prone to vitamin D deficiency.

You can also obtain vitamin D from food sources such as:
fatty fish, such as salmon, mackerel, and tuna
egg yolks
cheese
beef liver
mushrooms
fortified milk
fortified cereals and juices

People who are vitamin D deficient are more likely to get infections.
It can also play a role in seasonal affective disorder.

I challenge you to spend 15 minutes out in the sun today and to start working on building muscle if you aren’t already doing so.