2KHeroes

7 Smart Ways to Drink More Water

Drinking enough water is a great way to keep your skin healthy, stay energized throughout the day, and keep your digestive system in tip-top shape. Since your body is mostly water, you need a lot of it to function properly.

Few of us actually drink enough water and most get nowhere near 8 glasses 8 times a day. Sixty four ounces is a lot of water to drink, unless it’s spaced throughout the day.

But if you drink enough every day, you will feel incredible. So if you want to feel and perform your best, follow these seven “hacks” for tricking yourself into drinking more water.

1. Flavor Your Water

By “flavor your water” we’re not talking about using sugar-filled flavor packets. The added sugar and chemical additives would defeat the whole purpose of a healthy drink.

Instead, flavor water by adding a favorite fruit or veggie. Try one or more of these popular choices:

Orange slices
Cucumber slices
Lemon or lime slices
Mint leaves

As the fruits and veggies soak in the water, the flavors are infused throughout, making it taste delicious. And when it tastes amazing, you’ll be naturally motivated to drink more of it.

2. Place Water in your Line of Sight

If you put your water on your desk, or carry it with you wherever you go, you’re going to drink more water. It’s that simple.

When something is in front of you, you’re constantly reminded of it as your eyes glance over the object. For instance, when candy or doughnuts are placed on the breakroom table, they’re a real temptation. But move the treats to a cabinet that’s rarely used? They’re much easier to resist.

The same works for positive habits like drinking water. When you keep your water nearby at all times, it tricks you into drinking more.

3. Use a Travel-Friendly Bottle

In order to bring your water with you to work or on-the-go, it’s important to have a travel-friendly water bottle.

Avoid plastic bottles which can leech harmful chemicals into the water. Even BPA-Free plastic should be avoided, since BPS and other plastic alternatives continue to show the potential to disrupt hormones.

Opt for a glass water bottle when possible. When working out or traveling or you just want a bottle that won’t break, go for stainless steel. You can even find double-walled insulated bottles (like Thinksport) that keep your beverage ice cold for hours.

4. Make it a Morning Habit

One of the first things health experts do when they wake up is drink a tall glass of water.

Not only does this help you reach your daily half-gallon goal, drinking water first thing in the morning is important because your body has been without it for the past 6-8 hours while sleeping.

Add lemon slices to get your digestive system moving and energize the body.

5. Set Reminders or Mini-Goals

An effective way to meet your daily recommended water intake is to set reminders or mini-goals.

If you’re tech-savvy, you can set reminders on your phone to prompt you to drink more water every couple of hours.

Some people don’t like the distraction of phone reminders because they need to maintain a lot of focus during the day, so try this as an alternative:

You can use a wax pen to write visual reminders on a glass water bottle, without permanently staining it. Maybe your goal is 24 ounces by lunch, so just write the ounces and times and it’ll help keep you on track.

6. Eat Your Water

If you still have trouble drinking enough water during the day, you can also try eating your water.

In other words, eat foods with a high percentage of water such as cucumbers, watermelon, strawberries, cauliflower, grapefruit or cantaloupe.

The only downfall to this method is to watch your sugar intake. On the plus side you’ll get added antioxidants and filling fiber with your water.

Or you can bump up your water intake by mixing up a green juice, which provides abundant, energizing nutrition in a convenient drink.

7. Replace Soda (or Sports Drinks) with Water

Are you in the habit of drinking soda with your meals? Even diet soda is detrimental to your health.

We won’t cover all the ways the added sugar is harmful, or how caffeine can add to dehydration, but suffice it to say you want to limit soda intake.

Try swapping soda out with infused water or sparkling water. You’ll feel significantly better throughout the day.

If you do need an extra energy bump, aim for natural sources instead.

The Bottom Line

If you’re not taking measures to drink enough water every day, there’s a high chance you’re not getting enough.

As a result, you can become chronically dehydrated and experience a range of symptoms including mind-numbing fatigue, dry skin, digestive issues, and much more.

And if you’ve felt these symptoms all your life, it’s easy to assume they are just “normal” whereas in reality, they are likely the result of chronic dehydration.

So give it a try, and make it a goal to drink 64 ounces of water every day for the next month. You may be pleasantly surprised by how amazing you feel simply by drinking more water every day.

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Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness

Strawberry Watermelon Popsicles

Deliciously refreshing, these strawberry watermelon popsicles are so yummy kids (and grown-ups) will keep asking for more. And with 44 organic superfoods inside you’ll never have to say no. Get watermelon while it’s in season, make extras and keep them in the freezer for when you need a cooling shot of summer.

Strawberry Watermelon Popsicle Recipe (makes 6)

6 Popsicle Molds and Sticks
1 scoop Super Green Juice powder
2 cups (16 oz.) fresh chopped seedless watermelon
2-3 fresh mint leaves
1 cup (8 oz.) chopped organic strawberries
Juice of 1 lime
2 tablespoons raw, unfiltered honey (vegan? try maple syrup)

Instructions

Set aside ¼ cup of strawberries, drizzle with a little warmed honey and touch of lime juice.
Blend watermelon, ¾ cup of strawberries, mint leaves, remainder of honey, and lime juice until liquid. Set aside ½ cup.
Take main liquid, add a scoop of Super Green Juice and blend well.
Drop a few of the strawberries you set aside into each of your 6 Popsicle molds. Keep some to add at the end.
Pour the ½ cup of pink liquid you saved equally into the 6 molds.
Slowly pour the main Super Green Juice mixture into the 6 molds, then top off with the remainder of the chopped strawberries.
Freeze and enjoy!

Tip: You can make a refreshing drink too; simply blend all ingredients except honey, then taste and add honey to your preference.

The Good Inside

Deliciously sweet and hydrating, watermelon is full of a special antioxidant called lycopene renowned for its cell protective abilities.

Strawberries are a tasty addition with vitamin C and added antioxidants for anti-aging and brain support. Limes alkalize the body and support digestive health, and are full of immunity building vitamin C. Mint adds antioxidants and is renowned for its ability to soothe the digestive system.

Raw honey is a superfood sweetener. It’s a potent mix of fructose, enzymes, vitamins, minerals and amino acids that acts as an antioxidant. For a full vegan option, pick agave or organic maple syrup.

A scoop of Super Green Juice powder provides 44 organic superfoods. Inside are vitamins, minerals, antioxidants, enzymes, probiotics, 3g of fiber and 3g of plant protein.

Each Strawberry Watermelon Popsicle comes in at only about 60 calories, making it a healthy treat you can savor and share with everyone.

Thank you for your donation – your generosity is greatly appreciated!
Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the 2KHeroes Foundation.

How Caffeine Can Boost Your Workout

Exercise has a long list of health benefits, and everyone wants to get the most out of their workout routine. The ideal scenario is one where you can boost your workout productivity so you can see the biggest results with the least amount of time and effort spent.

While a lot of workout advice focuses on how to recover after exercise, workout productivity is often a result of what happens before you hit the gym. And that’s where some caffeine can make the difference.

When consumed about 45 minutes before working out, natural caffeine is the secret sauce of maximizing your athletic performance. Here are 6 ways caffeine can give your workout a boost…

1. Boosts Power and Energy

One of the main benefits you will notice right away with caffeine before exercise is that it will improve your performance. One study published in Sports Medicine, for example, concluded that caffeine is a powerful ergogenic aid—in other words, caffeine improves exercise performance (1).

The study specifically noted that caffeine can allow athletes to train with more power and for longer durations without getting fatigued. Another study echoed the ergogenic effects of caffeine with improved results in cyclists (2).

2. Stimulates Fat Loss

If you exercise to get lean and trim down, research suggests that caffeine can help expedite your goals by stimulating fat loss. Taking caffeine before exercise can help you burn more calories.

One study published in the International Journal of Sports Nutrition and Exercise Metabolism, found that athletes who took caffeine before exercise burned around 15% more calories following a workout compared to those who didn’t supplement with caffeine (3).

Pre-workout caffeine can also encourage your body to use fat cells as a source of energy. It accomplishes this by stimulating your nervous system to release norepinephrine (4). In turn, the spike in norepinephrine encourages the breakdown of fat cells.

Read More: 5 Steps to a Lean, Toned Tummy

3. Improves Circulation

Research suggests that caffeine can also improve your circulation. One team of Japanese researchers discovered that drinking a cup of caffeinated coffee improved capillary circulation by 30 percent (5).

So how does this help your workouts? When you have better circulation, your tissues have more oxygen and other essential nutrients. As a result, your muscles will have a higher level of performance throughout a workout.

4. More Fuel for Your Next Workout

Your muscles use a compound called glycogen for energy. The more you exert yourself during a workout, the more glycogen you use. The problem is, your body doesn’t have an unlimited supply of glycogen.

When you use up all your glycogen, your muscles become fatigued and weak. Research has found that caffeine combined with carbohydrates can improve how much glycogen is resupplied to your muscles after a workout (6).

This means your muscles will have significantly more energy the next time you exercise. So, you can work out several days in a row without muscle fatigue getting in the way.

5. Boosts Motivation

Sometimes having the motivation to drag yourself to the gym or out for a walk is the biggest challenge of them all. Especially when you’re exhausted or not in the right mood. This is where caffeine shines.

A large body of evidence shows that caffeine can boost your energy and alertness, giving you the nudge you need to get moving (7).

Had a bad day at work? Bored of your current workout routine? Supplementing with natural caffeine sources such as green tea or coffee before your workout can make all the difference.

There’s also evidence that taking adaptogenic herbs like rhodiola rosea can provide an extra boost of motivation.

6. May Prevent Muscle Loss

As you age, you lose muscle mass much easier. It’s an unfortunate biological fact. The good news is, caffeine in addition to exercise can help preserve your muscle tissues from degrading.

When you consume caffeine, it triggers the release of Brain-Derived Neurotrophic Factor or BDNF (8). Among many other tasks, BDNF is shown to play a role in muscle regeneration (9). Which means caffeine may help prevent muscle loss.

Observational evidence supports this notion as well. One study in Korea, for example, found that people who consistently drank coffee experienced considerably less muscle loss (sarcopenia) (10).

But Don’t Reach for Energy Drinks

Not all sources of caffeine are created equal. Sure, gulping down an energy drink may give you a temporary surge in energy, but energy drinks are horrible for your health otherwise.

Energy drinks and sodas are not only loaded with sugar and other toxic ingredients, they are spiked with synthetic caffeine that is made in Chinese factories, and may only sabotage your performance in the long run.

So, what are healthy sources of caffeine? Green tea tops the list as not only does it provide natural caffeine, it comes with beneficial catechins including EGCG, which supports fat burning.

Regular coffee also works, with anywhere between 70 to 180mg of natural caffeine per cup depending on the brew and brand (11). Make sure to opt for organic blends as both conventional tea and coffee are heavily sprayed with toxic pesticides.

Another good option is to pick an organic supplement with natural caffeine botanicals, including green tea and green coffee extract. Green coffee is preferred since it also provides chlorogenic acid, which has antioxidant properties and supports healthy metabolism (12).

Taken in moderation, especially 45 minutes before a workout, natural caffeine can be a valuable tool in achieving optimal athletic performance. Just make sure to monitor your caffeine intake from all sources. Most guidelines recommend sticking to under 200mg of caffeine a day, and not exceeding 400mg daily to avoid any negative health effects

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Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the 2KHeroes Foundation.

Banana Latte Power Smoothie

Start the day with a delightfully creamy latte that gives you the fuel to power through your to-do list. Over 20g of plant protein satisfies any hunger pangs, plus energizing MCTs help to crush mid-morning cravings. It’s a delicious way to get a quick coffee fix and the goodness your body needs.

Banana Latte Power Smoothie

1 banana (can also be chopped & frozen)
2 to 3 ice cubes (if using fresh banana)
¾ cup (6 oz.) of almond milk
½ to 1 teaspoon organic instant coffee powder
1 tablespoon almond butter
2 scoops Organic Super Protein

Instructions

Blend all ingredients until smooth. Enjoy!

The Good Inside

Coffee gives the latte its signature flavor, natural caffeine to get your circuits going, and antioxidant support.

Banana adds a smooth creamy texture, a touch of sweetness, and potassium to replenish minerals. Almond butter gives a mild nutty flavor and comes with natural vitamin E.

Two scoops of Organic Super Protein provide 18g of plant protein sourced from organic superfoods, energizing MCTs that satisfy cravings, and organic omegas to support heart health.

With just a few minutes of prep, you can have a power smoothie that satisfies your coffee fix AND gives you nourishing superfoods to get your day started on the right track.

Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness.

Exposing the Real Dangers of Weed Killers

Farmer spraying toxic glyphosate on crops

The weed killer glyphosate—infamously known as Roundup—can be found everywhere: lawns, gardens, parks, soil, rivers and even in the rain (1). But household use of this herbicide is dwarfed by its use in agriculture. And herein lies the problem.

Over the past several years, scientists have discovered that exposure to glyphosate-containing weed killers is a huge threat to public health. And it’s a risk that keeps growing.

The rise of GMO crops—including corn, soy, and canola—has led to a skyrocketing use of glyphosate with almost 300 million pounds applied each year (2). Genetically engineered crops (GMOs) were designed to withstand this toxic herbicide, so it can be sprayed and kill the weeds but not the crop.

But this weed killer is not just used on GMO foods. A variety of non-organic crops including wheat, oats, rye, peas and millet may all be treated with glyphosate to ready the crops for harvesting (3).

The result is that this weed killer has become an unwelcome and often unknown addition to virtually all the food we eat (4).

Glyphosate for Breakfast, Lunch and Dinner

That bowl of oat cereal for breakfast? It comes with a sprinkling of glyphosate. Testing by the Environmental Working Group (EWG) found that every single sample of oat-based products they tested showed levels of glyphosate. Glyphosate in Cereal

Image: Environmental Working Group (EWG)

Some of these samples had shockingly high levels of glyphosate. For example, the Quaker Oatmeal Squares Honey Nut cereal showed a result of 2,837 ppb (parts per billion), far above the 160 ppb that the EWG considers safe (5).

Planning on a sandwich for lunch? You’re likely getting a slice of glyphosate with your bread. Testing by the UK government revealed that 60% of bread sold there had pesticide residues, most frequently, glyphosate (6).

And no matter what you plan for dinner, chances are you’ll get a serving of glyphosate too. Testing by the Canadian Food Inspection Agency found glyphosate in 30 percent of all foods sampled (7).

When you consider you may be eating some glyphosate at every meal, the level of exposure becomes quite worrisome.

Evidence-Based Dangers of Glyphosate

According to the World Health Organization’s International Agency for Research on Cancer (IARC), glyphosate is classified as “probably carcinogenic” (8). This may explain why eating organic is linked to a reduced risk of cancer.

In August 2018, a heated court case opened the world’s eyes to the potential cancer risk of Monsanto’s glyphosate-containing weed killers (9).

A California court ordered Monsanto to pay $289 million in damages to a man dying of cancer. Dewayne Johnson, a 46-year-old father, developed a severe and fatal form of non-Hodgkin’s lymphoma. As a school groundskeeper, he was repeatedly exposed to Monsanto’s Roundup and several other glyphosate-based weed killers.

But cancer isn’t the only concern with glyphosate. Researchers have found links between glyphosate and many different health issues.

Glyphosate is associated with rising rates of gluten intolerance (10)
Research shows glyphosate can negatively affect the microbiome in the gut, which creates a pathway for diseases to develop (11)
Studies in mice showed glyphosate promotes anxiety and depressive-like behaviors (12)
Research on human cell lines show that glyphosate harms human cells by disrupting their protective membrane (13)
Animal studies show that glyphosate can reduce mitochondrial function and negatively affect neurotransmitter activity (14)

The thing is, glyphosate isn’t the only concern. That’s because glyphosate interacts with the other ingredients in weed killer products, which can make it even more dangerous.

Glyphosate is Not a Lone Wolf

Glyphosate is rarely used on its own. It’s usually combined with a cocktail of proprietary “inert ingredients” that result in what we know as a chemical weed killer or herbicide.

According to Caroline Cox, research director of the Center for Environmental Health, the term “inert ingredient” is completely misleading (15). Cox explains that Federal regulations label any pesticide ingredients that don’t harm pests as “inert.” But that doesn’t mean inert chemicals are safe.

Research shows commercially available herbicides are much more toxic than glyphosate alone. One “inert ingredient” in some variations of Roundup is called polyethoxylated tallow amines or POEAs. This chemical surfactant was found to express a variety of toxic effects to humans (16).

The Glyphosate Cover Up

”Monsanto should not have to vouchsafe the safety of biotech food, our interest is in selling as much of it as possible. Assuring its safety is the F.D.A.’s job.’‘ ~A quote from a Monsanto Executive in the New York Times.

The court case with Dewayne Johnson not only exposed the dangers of glyphosate-based herbicides, but also how Monsanto has allegedly covered up the dangers.

Whenever a study was published that revealed the dangers of glyphosate herbicides, Monsanto “pushed its version of the science into the public realm through ghostwritten work that was designed to appear independent and thus more credible” according to The Guardian.

The Guardian’s report also mentioned evidence was put forth that indicated the company allegedly worked closely with the Environmental Protection Agency to suppress the evidence of potential harm.

So not only was Monsanto found responsible for Dewayne Johnson’s cancer, but the jury also determined that there was “’clear and convincing evidence’ that Monsanto’s officials acted with ‘malice or oppression’ in failing to adequately warn of the risks,” reported The Guardian.

How to Avoid Glyphosate

Since glyphosate-based weed killer residues can be found seemingly everywhere, it’s impossible to completely avoid it. What you can do is minimize your exposure to protect your health.

Most importantly, purchase organic food whenever possible. If you’re on a budget, aim to buy these 15 foods as organic, as they typically have the highest contamination levels for pesticides and herbicides.

Invest in a reverse osmosis filter or other filter that can remove glyphosate, along with toxic heavy metals from your water.

You can also support your body’s natural detoxification process by eating foods that support detoxing and using liquid zeolite for a daily detox.

When it comes to staying safe from weed killers, consistency is key. The effects of weed killers aren’t likely to happen overnight unless you’re exposed to large amounts of it. It’s the constant chronic exposure in our food supply that presents a long-term risk.

It takes a daily commitment of eating organic, regular detoxification and healthy habits if you want to protect your health from the adverse effects of weed killers. But by minimizing your exposure to glyphosate, your future self may thank you.

Thank you for your donation – your generosity is greatly appreciated!
Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the 2KHeroes Foundation.

Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness.

Matcha Vanilla Protein Smoothie

Slightly sweet with notes of Matcha green tea and aromatic vanilla bean, this fast and flavorful smoothie comes with 18g of plant protein and powerful antioxidants to fuel energy and recovery. It’s organic, vegan, gluten-free and delicious.

Matcha Vanilla Protein Smoothie

1 cup (8 oz.) unsweetened organic vanilla almond milk
½ cup frozen banana slices (about half a banana)
1 tsp. organic matcha green tea powder
2 scoops Organic Super Protein

Instructions

Blend all ingredients until smooth and creamy. Enjoy!

The Good Inside

The antioxidants in Matcha green tea are good for your heart and brain with studies showing that tea is protective against cognitive decline.

Not only do these antioxidants help speed recovery after a workout, EGCG in green tea gives your metabolism a boost too, for natural energy (1).

Organic Super Protein provides 18g of plant protein sourced from organic superfoods including pea, hemp and gluten-free ancient grains.

These proteins combine with energizing MCTs from organic coconut to help satisfy cravings and optimize metabolism. Organic omegas round out the blend, supporting heart health.

Easy to make and a delight to drink, this tasty protein smoothie satisfies your sweet tooth and nutrient needs all in one. Whether you have a tough workday or a tough workout, turn to this tasty shake to power through.

Thank you for your donation – your generosity is greatly appreciated!
Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the 2KHeroes Foundation.

The Participation Marketplace®

rNetwork is a next-generation Participation Marketplace platform powered by proprietary software and Payment Engine technology. We are uniquely positioned to disrupt the advertising and online marketplaces for products and services in 2020 and beyond.

rNetwork’s participation marketplace is a buying collective made up of thousands of tiny individual networks consisting of Charter Members and FANNs.

The bigger the network grows, the better the savings, discounts and earnings are for the Company and for the Charter Members who participate.

For the first time rNetwork is giving the profits and savings back to the individual and creating a participation marketplace where everyone wins.

Thank you for your donation – your generosity is greatly appreciated!
Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the 2KHeroes Foundation.

Watermelon Lime CBD Spritzer

Take the heat out of summer with a delightful seasonal refresher. Hydrating watermelon hits your sweet spot, while fresh lime cuts through with citrus zing, finishing with minty notes of full spectrum CBD oil. Together it makes this spritzer a fast way to shed any stress so you can savor the best of summer.

Watermelon Lime CBD Spritzer

2 cups seedless watermelon
Juice of one lime
1 mL (one dropperful) Calm Advanced+ CBD Oil
½ cup sparkling water

Instructions

Roughly chop two cups of seedless watermelon. Blend with the juice of one lime. Add a dropper of full spectrum CBD oil.

Pour over ice, top with sparkling water and stir well for an effervescent, limey refresher. Garnish with fresh lime slices and enjoy!

The Good Inside

True to its name, watermelon is about 92 percent water! That makes it a delicious way to stay hydrated during hot summer months. And its sweet taste comes with the goodness of the antioxidant lycopene. Your immune system also gets support with vitamin C from limes.

CBD (cannabidiol) is a cannabinoid in the hemp plant. Research suggests it has a long list of health benefits for body and mind. Calm Advanced+ CBD Oil features cannabinoid-rich, organically-grown hemp with a refreshing organic peppermint taste.

Mix up a batch of this healthy spritzer to stay hydrated while enjoying long summer days. Not only will it keep you cool, but the splash of CBD will also help you to chill, bringing health and happiness to summer.

Thank you for your donation – your generosity is greatly appreciated!
Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the 2KHeroes Foundation.