Week 1 of your 12 week challenge tips! Your Week 1 Challenge “Living a healthy lifestyle does not have to be difficult, nor is it expensive, we need to take the time out of our busy schedules to look after ourselves” HYDRATE TO FEEL GREAT. If the only change you make this week is to increase your water intake, then that in itself is a perfect start, and your ‘challenge’ is to ensure your water intake is between 2 – 3 litres of water a day! We are all aware that drinking more water is good for us, I have the best intentions and then after a few days go back to not drinking enough, but lately I have been drinking 3 litres a day and my energy levels are much better and my aches and pains much less! Water is one of the most critical parts in our daily lives and our bodies which are made up of about 60% water, and every system depends on water. Water is important for controlling our body temperature, heart rate, and blood pressure. I can guarantee that if you adopt this into your daily routines you will notice a significant difference across a range of benefits in a very short timescale! Heart Health benefits Proper hydration is essential for your heart. Your heart is constantly working, pumping about 2,000 gallons of blood every day and by staying hydrated you are helping your heart do its job by being able to pump blood more easily, allowing the muscles in your body to work even better. Other benefits Natural Appetite Suppressant – calorie free, raises your metabolism and stops your hunger pains. Feeds your Muscles – exercise makes you sweat and therefore causes muscles to lose water and they get tired. Clearer Skin, Silkier Hair – water helps flush out toxins that helps unclog pores and strengthens our hair. Brain Power – being adequately hydrated helps us remain focused, more alert and enhances our mood. Increase energy - one of the most common symptoms of dehydration is tiredness. Aches and Cramps - A little more intake of water can go a long way, our joints get much sorer and we have an increase in cramping when the body is dehydrated. Keeps us Regular! – we all like to be regular, flushing our colon does that quite nicely! Save Money – We pay our water rates so get it out the tap, its probably a lot nicer than bottled, but even if you buy bottled water, it will work out cheaper and healthier than high sugar drinks, or creamy topped Latte! Did I tell you it’s also a natural appetite suppressant………? Breakfast! “Eating Breakfast Has Long Term Health Benefits. It Can Reduce Obesity, High Blood Pressure, Heart Disease and Diabetes” (NHS) Obviously waking up to last night’s takeaway isn’t possibly the best start, but it is probably better than missing breakfast all together……probably! We’ve made you a promise to give you some amazing Healthy Heart nutritional ideas, so this week will cover a healthy heart breakfast. Remember small changes so no full menus at this stage, if you can change one meal at a time, that would be a brilliant start. Take a look at our porridge recipe! Take a look at our Avocado and Salmon Toasties! Have a great first week and don’t forget to keep checking out the Facebook group, to let us know how you’re doing.