Water, Water, and More Water

Water, Water, and More Water


For as long as I can remember, I was always being told to drink more water.  I just did’t get it.  There is nothing in water, it’s clear, has no taste, and makes you go to the bathroom a lot.

As I got older, I heard this even more but with the added “you are dehydrated.”  My illogical thinking was that I WAS drinking plenty of water.  In my coffee, tea, soda, and even certain foods.  However, the more I really started paying attention to my body was telling me (through health issues) and trying to consume healthy foods, I still continued to dismiss the health benefits of water.

Over the years, I have gone back and forth with my water intake, but my most recent quest into better health has me taking supplements and herbal tinctures 6 times a day.  With that, I drink 80 oz + water per day!

And let me just say how wrong I have been all of these years.  If your mouth and lips are dry, you are thirsty and you need more water.  I walked around with a drink (non-alcoholic) in my hand every where I went for years.  Unfortunately, it was not water which made me even more thirsty and dehydrated.

Water provides many health benefits for your body.  According to H.H. Mitchell, Journal of Biological Chemistry 158, up to 60% of the human adult body is water.  The brain and heart are composed of 73% water and the lungs are about 83% water.

If we do not replace the water that our body expels through exercise, poor nutrition, smoking, alcohol, ect.., the healing ability of our body cannot occur naturally.  In fact, just a 5% drop in body fluids will cause 25-30% loss of energy and a 15% drop will cause death. (Global Healing Center)

The ultimate guideline to rehydrate your body is to increase your water intake by 8 oz per day until you reach half of your body weight in oz.  (Ex: weight is 150 lbs, you need 75 oz per day). You will need to add an additional 8 oz after exercise, sweating, and drinking or eating acidic beverages and foods.

Needless to say that after I reached my water untake goal, I have 100% more energy than normal and NO brain fog.  I have had several compliments on the look of my skin and my joints do not hurt as they once did.

I hope that you take a look at the overall health and wellness benefits of this pure and natural resource…..WATER!!

Is Caffeine Worth the Hype?

Is Caffeine Worth the Hype?

  1. Caffeine is a central nervous system stimulant of the methylxanthine class of psychoactive drugs. Wikipedia


Emotional roller coaster
We’ve all been annoyed by coworkers who are so jacked up on caffeine that they completely blow presentations for executives with incoherent 90 mph rambling. But caffeine’s effects go far beyond annoying anxiety jitters. Caffeine instigates irritability, depression and attention disorders. People drink caffeine to feel more alert and high-functioning, but in reality it decreases blood flow to the brain by up to 30 percent; this compromises memory and cognitive performance. Caffeine can also cause depression after its stimulating effects wear off.

Nutrient deficits
Caffeine forces the body to excrete excessive amounts of calcium, iron, magnesium, potassium and trace minerals in the urine. It also interferes with optimum absorption of other vital nutrients.

Chronic heartburn and ulcers
Have you ever felt a burning sensation in your stomach after drinking a cup of java? That’s because coffee—including decaf— lessens pressure on the valve connecting the esophagus and the stomach; this allows stomach acids to flow upward into the esophagus, causing heartburn and even gastro-esophageal reflux disease. Also, coffee increases the production of hydrochloric acid. And excessive levels of hydrochloric acid are linked to a higher risk of developing ulcers.

Blood sugar roller coaster
Caffeine intake causes blood sugar to spike dramatically. And what goes up must come down. This spike causes the body to respond by overproducing insulin, which then causes blood sugar to plummet within just a few hours. A blood sugar crash can leave you feeling weak, shaky and entirely unable to concentrate. It can also make you crave candy and refined carbohydrates, starting the vicious cycle all over again. Insulin tells the body to store excess sugar as fat, so the caffeine blood sugar roller coaster leads to weight gain. If you are diabetic or hypoglycemic, you should avoid caffeine.

Caffeine’s Effect on Stress, Aging, & Hormones

Consuming caffeine causes the body to produce stress hormones. These, in turn, increase anxiety, irritability and muscle tension. They also exacerbate pain, indigestion and insomnia, plus compromise immune system functioning. Unnecessarily high levels of stress hormones prevent you from keeping your cool in the face of life’s everyday stresses—hence yelling at the kids, being rude to a cashier or worse yet, succumbing to road rage.

Speeding up the aging process
If you’re in your forties, you may have realized that you can’t drink alcohol like you could in your twenties. And you may have discovered that the same holds true for caffeine. Caffeine dehydrates the body, aging the skin and causing those dreaded wrinkles. It also ages the kidneys, inhibits DNA repair, and reduces the liver’s ability to do it’s job of detoxifying.

Hormonal imbalances
Caffeine also decreases production of hormones associated with youth, including DHEA and melatonin, pushing you downhill even faster.

Depressed adrenal function

The adrenal glands are thumb-sized, and one sits atop each kidney. The adrenal glands are the number one player in our overall energy level. Caffeine taxes the adrenals and can eventually lead to serious health problems involving inflammation, auto immune diseases and fatigue. Fibromyalgia and chronic fatigue syndrome are no day at the beach.

©Get Real Plan, LLC, 2009-2010

©Get Real Plan, LLC, 2009-2010

Super Foods

Super Foods

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The 3 Types of Cravings | Psychology Of Eating

The 3 Types of Cravings | Psychology Of Eating


The 3 Types of Cravings | Psychology Of Eating.

Life and Wellness Coaching

Life and Wellness Coaching

Renew Life and Wellness CoachingDragonfly

118 Head Ave

Tallapoosa, GA  30176

(770) 238-2749



Who Needs a Coach?

by Susan Wis, October 2015

Everyone has a vision of an ideal life. Maybe you dream of being a writer, musician, or corporate executive.  Maybe you are seeking a loving relationship, a slower-paced lifestyle, want to lose a few pounds, or just live a healthier, happier life. But have you taken the steps to make your dreams become reality?

Then maybe what you need is a Coach. A Life and Wellness Coach guides their clients to find success and satisfaction from their job, finances, relationships, spirituality, or lifestyle.

My Goal as a Coach

My coaching goal is to provide the drive and guidance my clients need to improve their careers, relationships, finances, spirituality, and overall wellness. I guide clients to:

  • Recognize their skills and dreams
  • Refocus their life’s goals
  • Move past challenges that stand in the way of those goals

I help clients find the motivation and tools to get to their physical and emotional health goals:

  • Lose a few pounds
  • Eat better
  • Quit Smoking
  • Lower stress


Life and wellness coaches focus on creating positive behaviors that lead to happier and healthier lifestyle changes.  According to the International Coach Federation (ICF), they help develop their clients’ overall strengths and abilities.

Unlike a nutritionist or physical therapist, who makes specific diet and exercise suggestions, a wellness coach will help you make better general choices that fit your lifestyle.

Why Would I Need Help?

There are many reasons. For instance, you might consider coaching if you:

  • Need some guidance on moving forward in your career
  • Want to learn how to take advantage of your own strengths and talents
  • Don’t know what to do about a major life decision, such as a move or promotion
  • Don’t have an acceptable work-life balance
  • Have a lot of stress
  • Aren’t as healthy as you’d like to be

How Do I Work With a Coach?

First, you’ll sit down with me in person or over the phone. The sessions will range from 15 minutes to an hour. During that time we will talk about what you want to accomplish.

Through coaching questions, together we will define your goals and the challenges that could stand in your way. Then we will outline the steps you’ll need to take to achieve those goals.

Are You Ready for a BETTER YOU * BETTER LIFE?


Coaching sessions last between 15 minutes to 1 hour and range in price from $25 to $150. You can choose one individual session or take advantage of a multiple session package ranging from $300 to $2500 depending on your desired goal.




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Slow Down…No Matter How Busy You Are 

Your alarm goes off. You hit the snooze button several times before pulling yourself out of bed. This is the only moment in the day in which you will be slow. From here on out you are on the clock – eating in a hurry, speeding off to work or somewhere with the kids, rushing here, scurrying there. Until you finally crash at night in your bed…and for some reason, you can‟t get to sleep! Does this sound familiar?

The speed of our life has affected us in more ways than we notice. Faster food, faster cars, and faster computers. I used to think that faster machines meant that we would have less work to do as technology would ease our burden. But the faster the world goes, the faster we run.

Try this exercise to help you begin to slow down: Take a deep breath in. Exhale slowly. Repeat this five times. What did you notice? Did your sigh come out long and peaceful, or heavy and stressed? That little test can tell you more about where you are right now in your life than blood work! If your sigh is heavy, stressed and near painful, you may want to consider slowing down. Your health is at risk! The speed of your life plays a role with the stress, anger, depression, and anxiety you may be experiencing. These symptoms can create a disconnection between our mind and our body. This disconnection leads to imbalance and can lead to dis-ease in the body. By slowing down, we actually gain more energy to do all the things that keep us busy. And it feels a lot better to go throughout your day in a calm state instead of a crazed frenzy. You might even meet someone new or notice something different! How can we begin to incorporate slowing down in this fast-paced world? Here are a few ideas to help you get started:

 Light a candle in the kitchen when cooking

 Set aside one night a week just for you

 Say „no‟ to unnecessary obligations that are causing you stress

 Pick one day a week to escape to a park, hiking trail or body of water

 Promise yourself to only eat when you are sitting down at the table

 Hold your fork with your opposite hand

 Close your eyes for a few minutes in the middle of the day Slow Down Exercise

– Practice slowing down when it comes to eating. Begin with a few deep breaths before beginning to eat. Chew each bite thirty times. Practice this for one whole week. What do you notice? Consider how else you can continue to slow down each day, even if for only 5 minutes. Add one new “slow down” activity per day and keep breathing.

 – International Association of Wellness Professionals

Shifting the Focus from What Doesn’t Matter to What Does | Weightless

Shifting the Focus from What Doesn’t Matter to What Does | Weightless

Source: Shifting the Focus from What Doesn’t Matter to What Does | Weightless