Leslie McGonigal, M.S., CNC, CNHP - Health and Nutrition Consultant

The Power of Breath - fun facts

84% of fat lost is exhaled through breath
trees are the lungs of the earth
nasal breathing is best
we breathe 30lbs. of air a day
cells consume 1.7lbs. of oxygen

"no matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are - none of it will matter unless we are breathing correctly. The missing pillar in health is breath"- BREATH by James Nestor

Then the Lord God formed a man from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being. Genesis 2:7

Just a few reasons why adding a deep breathing practice into your day is so important.

Think you're drinking enough water? You might be.

Or you might not be. If you are drinking 8+ glasses of PLAIN water each day and experience any of the symptoms below, you could still be dehydrated.

Here are some signs to look for:
✔️You feel thirsty even after drinking
✔️Your lips and skin stay dry
✔️You get lightheaded when standing up
✔️Your energy dips in the afternoon
✔️Workouts feel harder than usual

Sodium, potassium, and magnesium help pull water into your cells and keep it there. That's exactly why your body doesn’t absorb water efficiently without minerals.
When you drink plain water without these electrolytes, especially in larger amounts, you dilute what’s already in your system, and that can leave you feeling worse instead of better.

🫗Rehydrating your body can be simple -
🍉Eat hydrating foods - Foods like watermelon, oranges, cucumbers, and bone broth contribute fluids along with minerals your body recognizes and uses well.

🧂Add minerals to your water - about ⅛ teaspoon of whole mineral salt to every quart of water you drink.
If you use an electrolyte supplement or powder, look for one with a mix of sodium, potassium, magnesium, and calcium.

☕Water first, then coffee - Coffee first thing can push you further into dehydration. Try water with a pinch of salt before your first cup. And if you're already dehydrated, keep coffee and teas to a minimum in favor of other beverages.

Don't overcomplicate health.

The things below aren't trends or hacks.

They're the foundations to all health.
Instead of looking for the next supplement see if the things below are in check first.

Start here:

✔️Nutrition
✔️Hydration
✔️Sunlight
✔️Sleep
✔️Connection
✔️Deep Breathing
✔️Rest
✔️Movement

Watermelon for breakfast? Yes, please.

🍉 Hydration
Watermelon is about 92% water, helping maintain hydration, especially in hot weather.
🍉 Rich in Nutrients
Contains vitamins A, C, and B6.
Provides potassium and magnesium, which support heart and muscle function.
🍉 High in Antioxidants
Rich in Lycopene, which may help protect cells from damage.
Also contains beta-carotene and vitamin C.
🍉 Supports Heart Health
Lycopene and potassium may help maintain healthy blood pressure and cardiovascular function.
🍉 May Improve Exercise Recovery
Contains the amino acid Citrulline, which may help reduce muscle soreness after exercise.
🍉 Good for Skin and Eyes
Vitamin A supports eye health.
Vitamin C helps with collagen production, important for healthy skin.
🍉 Aids Digestion
Its water content helps digestion and supports regular bowel movements.
🍉 Weight-Friendly Snack
Low in calories (about 30 calories per 100 g) and naturally sweet, making it a healthier alternative to many desserts.

70° one day and the teens the next?!

Your body is constantly adjusting, which can increase fluid needs and leave you feeling more fatigued if you’re not staying hydrated.

Try these simple water add-ins to give your body a little extra love:
🌿 Mint → Supports digestion & soothes your stomach
🧂 Celtic salt → Helps replenish electrolytes & improve hydration
🌱 Rosemary → May boost focus & mental clarity
🫚 Ginger → A natural anti-bloating powerhouse
🥒🍋 Cucumber + Lemon → Refreshing combo for glowing skin

If cold water isn’t appealing, try warm or room temp water with these add-ins for a cozy hydration boost.

Did you know?

Just 20 minutes in nature can lower cortisol levels and boost mood.

Trees breathe in what we breathe out.
They filter our air.
They calm our nervous systems.
They lower stress and blood pressure.
They remind us to slow down.

Trees have been called the "lungs of the earth".

Spending time in nature while deep breathing through the nose can:
🫁 act as a filter, removing germs and bacteria
🫁 release nitric oxide ( Nitric Oxide > opens blood vessels > helps to contrtol blood pressure > keeps arteries flexible > improves sexual function)
🫁optimize oxygen intake

Spend time in nature. Another free wellness tool.