by Nadya Logan | Jul 2, 2015 | Lifestyle+Culture
How much water should you drink on average per day? Many people are familiar with the “8 by 8” rule; there is not an answer that applies to everyone. How much water you must intake depends on your health, how active you are, and where you live. Nonetheless, water is essential to good health, and this information may help you find how much water you personally need to consume.
Benefits of Water
Humans cannot live without water—it is known fact. Every system in your body depends on water, and water makes up approximately 60 percent of your body weight. Not drinking enough water can make you dehydrated.
How Much Water Do You Need?
In order for your body to function properly you must consume beverages and foods that contain water. The Institute of Medicine found that the adequate intake (AI) for men is about 3 liters, or 13 cups, and women is about 2.2 liters, or 9 cups, of total beverages per day.
What Influences Water Needs?
Exercise: If you engage in any activity that makes you sweat, you need to drink extra water to make up for any fluids that you lost. An extra cup or two would suffice for moderate exercise, but if you exercise for more than an hour you will need more. How much more water you need depends on how much you sweat during exercise, the type of exercise you are doing, and the duration.
Environment: Hot or humid weather can make you sweat and requires additional intake of water. Heated indoor air can also make your skin loose moisture in the wintertime.
Illnesses or Health Conditions: If you have a fever, vomiting, or diarrhea, you are losing extra fluids. During this time you should drink more water.
Pregnancy or Breast-feeding: Expecting women or women who are breast-feeding need additional fluids, especially when nursing. The Institute of Medicine recommends that women are pregnant drink 2.3 liters, or 10 cups, and those who are breast-feeding drink 3.1 liters, or 13 cups, daily.
Quick Tips
• On average, food provides about 20 percent of total water intake. Fruits and vegetables, such as watermelon and tomatoes, contain 90 percent or more.
• Beverages, such as milk and juice, are composed mostly of water. Even beer, wine, and caffeinated beverages (coffee, tea, or soda) can contribute, but they should not be a major portion of your daily total fluid intake.
• Drink a glass of water other calorie-free or low-calorie beverage with each meal and between each meal.
• Drink water before, during, and after exercise.
by STRONG | Jul 2, 2015 | Lifestyle+Culture
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by STRONG | Jul 2, 2015 | Learn + Grow
I have yet to find a woman whose heart has not weathered the storms of pain, disappointment, loneliness, and abandonment. In some way, life has broken us all; some into a million little pieces. But it is in these broken pieces where our strength is made whole and more resilient. It all comes down to how you view the setbacks you’ve encountered along the way.
How awesome is it to wake up each day knowing you aren’t fully whole, but yet you move about your day with purpose. Even if unintentionally, like going to work out of habit, you are able to accomplished tasks despite being broken. It takes strength to continue on in spite of your circumstances. Yes, you’re tired of being knocked down but it’s in refusing to stay in that dark place that screams out I AM STRONG. You just have to listen more intently to hear it.
Now is the time to press forward with a greater understanding of you capabilities and focus less on the situations that try to dibilitate you.
Here’s three truths you must learn to accept, while realizing you’re becoming stronger each day you refuse to quit.
1. You are not your past.
Everyone has a history. Unfortunately, for most of us, our past hurts have been contributed by someone else’s hand. But regardless of how dramatic your life has been, you’ve been given a future to invest in. Consider this your blank canvas to be painted on by your own hand. No longer do you have to carry the hurt and shame of past failures, bad habits, or how others have misused you. Give yourself permission to move on by believing you’re strong enough to do so. Whatsoever a man thinks in his heart is what he shall become. Think of the future you want; not the past that you’ve had.
2. Everyone faces adversity.
No, there is nothing wrong with you. There is no dark cloud that follows you. Life is filled with uncertainty and it is guaranteed that everyone will deal with their share of troubles. Does that give you permission to give up or sulk and question your existence? You can, but why waste your time stressing over circumstances you cannot change? Instead, believe there is a silver lining in your situation. Use it as an opportunity to grow stronger in your faith, hope, and love.
3. You are the creator of your happiness.
Everything around you is subject to change. People, feelings, your career, thoughts; all can change at any given moment. Don’t let your emotions be ruled by things you have very little to no control over. Utlimately, life is what YOU make it. Waiting for someone or something to come along to bring you joy is a mistake. Instead, make the decision to be happy. Make the choice to live stronger each day.
Tifany Berry is the founder and lead trainer of The Hard Glamour Team, a fitness brand dedicated to showing women their inner strength and true beauty through living a healthy lifestyle. When Tifany is not transforming lives, you can find her spending time with her three beautiful children, her loving fiancé, and enjoying a slice of pizza. Connect w/ Tifany: E-mail: thehardglamourteam@gmail.com
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by STRONG | Jul 2, 2015 | Learn + Grow
Close your eyes and think of a large yellow “M” with a red rectangle underneath it. Did you immediately think McDonald’s? Did you see food?
Now close your eyes and think of a beauty campaign for a cosmetic. Think of the model showing off her beautiful eyes with the new mascara on. What are you seeing? Is the model skinny? Does her skin appear flawless with to-die-for features?
I asked you to do these quick exercises to show you something. Now you may think that the pictures that you visualized were yours because they came from your mind. But the truth is, they were programmed there. Yes, all of your thoughts are not your own. You may not believe me or wish to not acknowledge that you do not think every thought for yourself.
That is ok. I simply want to share some thought provoking thoughts and allow you to take from it what you will.
From birth, we are constantly surrounded by images, icons, symbols, sounds that influence the way we perceive the world. I graduated with a Bachelors of Art in Advertising, and this is a topic I learned very quickly in the program – advertisers manipulate the psyche of consumers to promote, market and sell products to them. Plain and simple.
The reason you see a yellow “M” and think McDonald’s was due to the advertising put in place. The locations, color choices and amount of impressions per ad campaign were all very strategic. Tell me how many children can recognize McDonald’s by just a year of age? Did you know the colors yellow and red stimulated hunger and excitement, and red is also the first color babies can see?
So again, what you’ve experienced through your senses from birth to today has played a major role in shaping your perceptions and views of the world. Many of us are not even aware of this and let our minds run on autopilot. But, this is the best part – once you become aware, you can turn it all around for the better.
If there were any deposits made into your subconscious that have not been supportive to the life you desire to live, you can reverse it’s effects. How? The same way they were deposited there, by surrounding yourself with things that support you. If you have an inferiority complex, then you will want to surround yourself with images of equality, use self talk that supports you being worthy as anyone else, and surround yourself with like minded company who treats you as such.
But, the first step is awareness, and just by reading this article, you have gotten one step closer to eliminating unsupportive, negative mentalities. So, give yourself a pat on the back for taking the time out to better yourself, for just wanting more for yourself and for taking even just one step towards your best life possible.
You CAN shape your world. It all begins in your mind.
Crystal Scretching is a dreamer. A native of the small town of Bay Saint Louis, Mississippi, Crystal never allowed what she saw in her environment to shape the imaginations she held in her mind. Equipped with a spiritual foundation set by her parents, and a creativity and passion for art, she ventured to college at the University of Southern Mississippi where she earned her Bachelor of Arts degree in Advertising and Graphic Communications. Crystal currently is a proud mother of her 3-year-old son, an entrepreneur, graphic designer and the Founder of her organization, MyWallofDreams.com. Her passion to inspire the world to greatness drives her pathway as she strives to motivate the masses. Author E-mail crystal.scretching@gmail.com Author Social Media Links
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by STRONG | Jul 2, 2015 | Faith + Expressions
Vision is so important in this lifetime and it ignites a passion within me when I hear or read something great in reference to vision. Embracing your vision for your life is a good topic to start with and I feel this should be a three part deal; embrace your vision, build your vision, and execute your vision…so without further delay, today’s message is about embracing the vision of your life. (You may really want to check your excuses at the door before continuing).
Your life has purpose. We are created for a reason and our vision can be the driving force between where we go or staying in the same place. I was listening to a sermon by a minister who was blind. He may have had a disability that prevented him from seeing the outside world, but his vision for his life was greater than any ability to see. I may never forget the most powerful words he spoke, primarily the saying, “lack of vision is worse than blindness”. Here is a man who cannot see telling others that if you have no vision for your life, then you are worse off than he will ever be. That was rather powerful to hear.
He went on to mention the feats he was able to accomplish to get him to his purpose. He received a doctorate degree, published a book, and is a motivational speaker that travels the world. People never thought he would finish high school, let alone accomplish what things he’s already done. I mean talk about obliterating the excuses I could ever use after hearing someone overcome the impossible. Certainly, if he wanted to, if any of us wanted to, then we would be able to conjure up an excuse to remain without vision, without drive, without purpose. However, having a ridiculous amount of faith and bright vision, then there is no room for excuses.
Although he has much to be grateful for with the victories he won through Christ, his vision is still brighter than ever and he still moves forward. Vision can do that for your life. Vision says that there is light at the end of every tunnel. Working towards your vision you need to remove excuses and doubts and focus on the brightness up ahead. Vision gives you insight even if your natural sight is obsolete.
If it is your dream, then stop putting it off to the side like it has no meaning. Embrace what you are created to do. It does not always have to be the most comfortable thing, but it is the thing that gives you purpose. You will build your confidence once you embrace what your vision is. The evening may seem dark, but light always proceeds the night. Your situation may look impossible compared to your dream, but weeping may endure for a night, but joy comes in the morning (Psalm 30:5). Stick with your vision, it is the hope of a brighter tomorrow. If you have a dream for your life, then embrace your vision. Do not let what looks impossible prevent you from accomplishing all that God has put inside of you.
Embrace your vision!
Ruthann is a the founder of the social enterprise, Just Be Confident. Her mission is to help women learn how to build their confidence and execute their vision. Ruthann is dedicated to a lifetime of learning and helping others by teaching, writing, and motivational speaking. Connect w/ Ruthann: E-mail: rpmdesigns88@gmail.com
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