How to Calculate How Much Water To Drink Daily

Various health issues like headaches and weariness can be followed back to not drinking sufficient water throughout the day.

Why does water is important? 

Your body is about 60 percent water. Also, fitting hydration helps you produce 
spit, keep your joints greased up and flush out waste. Water also helps your body circulate nutrients and helps the digestion of foods. 

Drinking the best possible quantity of water daily is fundamental to great health. Losing as little as 1 percent of your body's weight in water can cause weariness and influence your body's capacity to control your temperature and heart rate.

Step 1

Woman losing water through sweatingIt's normal to lose water daily through urination, sweating and tearing. And you're able to replenish some of the water lost naturally during the day through foods and beverages like milk, soup and juices.

Step 2
Coffee is not a good source of water

Caffeinated beverages like coffee, soda and tea are not good sources of water because caffeine is a diuretic, which causes the body to release water rather than retain it.

Step 3Citrus fruits are a source of waterFruits and vegetables also provide the body trace amounts of water.

Step 4
Woman at beach
Experts agree there's no one-formula to determine exactly how much water a person needs. In general, men should have about 13 cups of water a day and women should aim to drink 9 cups of water every day. However, if you exercise or perform activities that cause a lot of sweating like gardening, yard-work, spending a day at the beach, etc., you should drink an extra 1 1/2 to 2 1/2 cups of water to compensate for the additional loss of water through perspiration.

Recipe to Try Tonight: Quinoa Pizza Crust

Want to fit more quinoa into your diet? Start with this recipe for quinoa pizza crus. Try it as written below:

  • 1 tablespoon olive oil
  • 1/4 yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 cups (12 ounces/360 grams) Basic Quinoa (pages 12–13) or Pilaf‐Style Quinoa (page 14)
  • 1/2 cup (1 ounce/30 grams) finely grated Parmesan cheese
  • 6 large eggs
  • Salt and freshly ground black pepper
  • 1 recipe Sweet and Tangy Roasted Tomatoes (page 27) or two pints of grape or cherry tomatoes, tossed with olive oil, salt and pepper to taste and roasted on a foil-lined baking sheet at 425 degrees for 45-60 minutes in the oven
  • 4 ounces/120 grams fresh mozzarella, cut into batons
  • 1/2 cup fresh basil
1. Adjust an oven rack to the upper third of the oven and preheat it to 450°F/230°C.
2. Heat the oil in a medium ovenproof skillet until simmering. Add the onion and cook, stirring until soft and translucent, about 5 minutes. Add the garlic and cook until fragrant, 1 minute. Add the quinoa and Parmesan cheese and stir to combine. Then, with a rubber spatula, flatten out the quinoa. Reduce the heat to medium and cook about 10 minutes without stirring to allow the quinoa base to crisp.
3. While the quinoa cooks, season the eggs with salt and pepper and whisk them in a large bowl. Pour the eggs over the quinoa and dollop the roasted tomatoes evenly over the eggs. Arrange the cheese in a circular pattern over the eggs.
4. Bake until puffed and set, about 10 minutes. Turn the broiler on and broil until the frittata is puffed and golden and the cheese has begun to char, 3 to 5 minutes. Remove from the oven and allow to rest for at least 5 minutes before serving. Top with basil.

How to Do a One Day Lemon Cleansing Diet

This one day lemon purging diet will clear the bowels, intestines, colon, and liver of hurtful poisons, and make you feeling awesome. It can be executed as much as twice every week, as required, and ought to be taken after with a healthy, low-fat diet to keep toxins from building up in your system once again. The lemon purging diet doesn't require any unique gear or products, and can be performed in the repose of your own home for colon purifying, liver purifying, or as a general body purifying.

Things You'll Need

  • Fresh lemon juice
  • Honey
  • White pepper
  • Spring or distilled water
  • Herbal laxative tea (optional)


  1. merge 2 tablespoons fresh lemon juice, one tablespoon honey, and a dash of white pepper in one glass room temperature spring or refined water. Blend well.
  2. Drink the lemon purging diet beverage after waking up in the morning. Have one glass of the lemon cleansing each 1-2 hours from there on for the whole day. Eight to twelve glasses can be securely consumed every day.
  3. Drink one glass gentle herbal laxative tea one hour prior to bed to finish the one day lemon purifying diet. This stride is discretionary, however will help get out any excess poisons from the intestines and improve colon purging.
  4. For the following 5-10 days, drink just water, the lemon purifying diet, and orange juice. Eat fresh fruits, veggies, and lean meats. The one day lemon purging diet will clear your body of unsafe poisons, yet if you use a healthy diet plan, you will get in shape and keep your digestive system healthy

How to Make Lemon Extract at Home

Lemon extract is facilely made at home utilizing only three ingredients: lemon zest, sugar and vodka. The hard part is sitting tight for the flavors to imbue; it takes no less than 2 months for them to completely develop. But homemade lemon extract is worth the wait because the flavors are rich and lively, sans artificial sweeteners or additives. In this recipe, dried lavender adds an eminent floral aroma that prairs well with tart lemon.

Start to Finish: 5 minutes, plus 2 to 3 months infusing time

  • 1 lemon
  • 1 teaspoon dried lavender
  • 1 teaspoon sugar
  • 1/2 cup 80-proof vodka


Step 1: Zest the lemon

Zest a lemon with a microplane grater, removing as much as possible of the bright yellow zest while leaving the bitter pith behind.

Step 2: Combine the Ingredients

Add the lemon zest, dried lavender, sugar and vodka to a glass jar and screw the lid on securely. Shake the jar until the sugar has completely dissolved.

Step 3: Wait For It

Store the jar in a cool, dark place such as a cupboard. Shake the jar once a day, or at least once every couple of days, for 2 to 3 months. Periodically taste the extract until you are satisfied with the flavor. The flavor of the lemon extract will improve with age.

Step 4: Use It

When it is ready to use, strain the extract through a cheesecloth into another jar. Twist the cheesecloth around the lemon zest and lavender to squeeze out as much liquid as you can. Alternatively, leave the zest and lavender in the jar to continue infusing, straining off only what you need.

7 Special Healthy Foods to Reduce Stress

Whether you're running late to work, moving to a new home or struggling to pay the bills, you feel it – that chemical reaction that causes your heart to race and muscles to tense. And when left untreated and poorly managed, stress wreaks havoc on your health. It makes you more susceptible to illnesses like the common cold, raises blood pressure and increases risk of diabetes and depression. You may already know that exercise and meditation are healthy ways to reduce stress, but nutrients in certain healthy foods may also help.

Certain healthy foods can help lower stress.

Ohmm With Dark Chocolate

Dark chocolate stimulates chemicals that make you feel relaxed.Feeling stressed? Go ahead and eat a little dark chocolate. Resveratrol, an antioxidant found in the chocolate, stimulates the release of serotonin in the brain. This mood-altering chemical has been shown to make you feel relaxed and happy. The nutrients in dark chocolate also improves blood flow and lowers blood pressure. While this sweet treat offers a number of health benefits for the stressed, you don't want to over do it. One ounce of dark chocolate a day should be enough to help you cope. Lisa Cimperman, Academy of Nutrition and Dietetics spokesperson, also suggests non-alkalized dark chocolate that contains at least 70 percent cacao to get the most benefits.

Stress-busting Salmon
The essential fatty acids in salmon protect neurons from stress damage.The omega-3s in salmon are not only good for your heart, but researchers say they may also help you better manage stress. The essential fatty acids found in salmon protect neurons from damage caused by stress, which is especially helpful to those dealing with chronic stress. For good health, aim to eat salmon, or other fatty fish such as tuna or sardines, twice a week. If you're not into fish, Cimperman suggests flaxseed or walnuts to get your omega-3s.

A Banana a Day

The high potassium levels in bananas can help reduce blood pressure.Low in calories and readily available, bananas make a good food to add to your stress-reducing diet. Vitamin B6 deficiency decreases serotonin production, according to naturopathic doctors Kathleen A. Head and Gregory S. Kelly. Making bananas a regular part of your diet repertoire keeps vitamin B6 levels and serotonin production up. Bananas are also rich in potassium, which is a nutrient that helps lower blood pressure.

Anti-Anxiety Swiss Chard

Swiss chard is high in magnesium, which can help reduce anxiety.Cortisol is the primary hormone responsible for the stress response. It prepares the body for fight-or-flight reactions by flooding it with glucose for immediate energy. Chronic stress reduces magnesium in your body, and low levels increase your susceptibility to stress, compounding the effects, according to some researchers. If your stress is causing you to feel anxious, irritable and agitated, your body may be deficient in magnesium. With 150 milligrams per 1-cup cooked serving, Swiss chard can up your intake of magnesium, help balance cortisol levels and reduce anxiety.

Tea Time

The amino acid found in tea releases feel-good chemicals in the brain.Green and black tea contain the amino acid L-theanine. This amino acid increases dopamine and serotonin production. Like serotonin, dopamine is a feel-good chemical in the brain that promotes pleasure. So, even though a cup of green tea sometimes has more caffeine than a cup of coffee, the L-theanine can counteract the stimulant to promote feelings of joy and relaxation in some people.

Immune-Boosting Red Peppers

Red bell peppers are high in vitamin C and can lower cortisol levels.Crunchy and sweet, red peppers not only add color to a stir-fry or salad, but also boosts immune health and fights stress. A 1/2-cup serving of red peppers contains 158 milligrams of vitamin C – that’s more than a 6-ounce glass of orange juice. It also has more vitamin C than the Recommended Dietary Allowance (RDA) of 90 milligrams for men and 75 milligrams for women. According to Dr. Head and Dr. Kelly, upping your intake of vitamin C in amounts greater than the RDA helps lower cortisol levels – they recommend up to 1 gram a day. This is especially important for men who tend to have higher levels of cortisol than women.

Power-Up With Beans

Beans contain niacin, which promotes sleep.The B vitamins are known to help extract energy from the food you eat, but they also play a major role in stress management. Niacin promotes sleep, pantothenic acid (vitamin B5) and thiamin regulate cortisol in stressful situations, and folate is necessary for the regeneration of neurons. Beans are not only a good source of B vitamins, but are also high in fiber, protein and iron. A 1/2-cup serving of any bean, including black beans, kidney beans or chickpeas, can help you get the Bs you need to work out the stress. Incorporate beans into soups, salads or whole-grain side dishes for added texture and flavor.



5 Summer Foods That Are Guaranteed to Blow Your Diet

Who doesn't love picnics and barbecues cocktails at the pool, baseball games, and lots of fried chicken, ribs, potato salad, ice cream, hot dogs, and beer ? Thing is, if you don't practice safe food preparation you'll lose the balance of your diet. So you need to know about some shocking calorie traps that can blow your diet.

Salad Toppers

Salads can be the ideal summer supper: light, invigorating plat of veggies and protein. But high-calorie toppers can push a salad from lean to fattening in a rush. Fried chicken strips, bacon, cheddar, velvety dressings, and bread garnishes are among the worst wrongdoers. Rather, top your greens with grilled chicken, strips of lean meat, or eggs, then pile on the veggies and sprinkle with a light dressing.

Refreshing Frozen Treats

A glass of frozen treats can have 380 calories and 22 grams of fat. Make it a chocolate treat mixture milkshake blend, and the calories take off to 720, with 28 grams of fat! You don't have to quit frozen treats, simply go on the giant bits or high fat toppings. Search for frozen pastries like sherbet, fudge bars, organic fruit bars, or different treats under 150 calories for every serving or fruit desserts like strawberry shortcake.

Take Me Out to the Ball Game

Hot dogs and sausage are summer treats for a large number of us, however you may spare them for ball games. It's not just about fat or calories - all things considered, you can pick low-fat variants. Most hot dogs, bratwurst, and different sausages are high in sodium. Typical nutrition scores include:

  • Hot dog:  280 calories, 15 g fat, 1,250 mg of sodium
  • Kielbasa (6-oz): 330 calories, 24 g fat, 1,590 mg sodium

High-Fat Meats on the Barbecue

The awful news: barbecue can subversion your waistline. A 20 ounce T-bone steak can tip the scales at 1,540 calories and 124 g fat. A normal cheeseburger has 750 calories and 45 grams of fat. Shouldn't something be said about pork or hamburger ribs? They originate from the fattiest piece of the animal. The good news: You can run lean with cuts like pork tenderloin, skinless chicken breast, and lean ground meat.

Frighteningly Fattening Fair Food

Fairs and promenades serve up a lot of pan fried diet disasters debacles. From fried cheesecake (around 500 calories), fried macaroni and cheddar (approximately 610 calories) to gigantic turkey legs (around 1,136 calories and 54 grams of fat), most eat-while-you-walk foods are a calorie over-burden. Skirt the fried foods and rather pick cotton candy, caramel apples, or a simple flame broiled meat - or impart your treat to a friend
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