Did you drink an 8 ounce glass of water before breakfast, lunch and dinner?

You can lose weight by drinking an 8 ounce glass of water before each meal.

Sounds too good to be true, doesn't it? Well, according to a study published in the Journal of the Academy of Nutrition and Dietetics, adults ate an average of 75 fewer calories when they drank a large glass of water before meals.

We know what you are thinking...75 calories, big deal! Think of it this way- 75 calories x three meals per day x 365 days = losing over 20 pounds in a year!

Also, if you tend to be ravenous at meals, a glass of water will help fill your stomach, ease your appetite and promote satiety. Maintaining your hydration level  means that you won’t mix up your body’s signal for thirst with its signal for hunger.

Water is the most important liquid in your diet.

It is involved in every type of cellular process in your body, and it is one of your body’s most essential nutrients. When you are running on empty, all of your body’s systems run less efficiently, including your metabolism.

The safest way to ensure you're getting enough water, according to the Academy of Nutrition and Dietetics, is to drink at least eight 8 ounce glasses (or 64 fluid ounces) of water per day.

This simple daily routine of drinking 8 ounces of water before breakfast, lunch and dinner will bring you nearly halfway to your fluid goal. 

So drink to your health. It won’t cost you a thing!

Did you spend 15 minutes planning your tasks for the day?

By taking the time to plan your day in advance, you can relieve much of the stress that comes from feeling unprepared and overwhelmed. Take a few minutes each morning to answer the following questions:

1. What do I want to accomplish today and what is the relative priority of each task?
2. How much time will it take to complete each task and what time of day do I need to start each task to ensure I complete it on time?

Once you've answered these questions, take 5 minutes to write down your plan for the day. The plan should show each task in order and when you need to complete it by. Then, go about completing your tasks one at a time. Avoid starting the next task until the one you are working on is completed. 

Keep in mind that everyone's plan is flexible. The unforeseen or the urgent need of a friend, spouse, child or supervisor may require you to re-assess your daily plan. But, when new tasks move onto your list, go through the steps above and your day will remain manageable and productive.

Consider making reminders/notes on your phone or computer or even an audio reminder to keep you on task and focused. Be proactive in executing your tasks as well; turn off distractions like social media, TV etc and create a “Do not disturb: I’m being productive” sign if necessary. 

Did you take a lunch break today away from your work environment?

Don't ignore that noon whistle. Believe it or not, taking your lunch break can cut your daily stress levels in half. We all build up stress throughout our day but how much stress we build up depends on how often we stop to "de-stress". That is what taking your lunch break is all about- taking 15 minutes to unwind and relax your mind. So get out from behind your desk and make an appointment to do lunch for your health.

The body is better able to digest and absorb what you are consuming when you are in a de-­stressed state. Make the most of your break and meal by taking time away from your work.

Consider creating a “booster break” versus a health­ compromising break.

Strength or stretching exercises, yoga, tai chi, fruit and vegetable snacks, or guided meditation can be a great way to use part of your lunch break or utilize a quick 15 minute session.

Did you drink 8 ounces of water within one hour of waking and three hours of going to bed?

Water is the most important liquid in any diet. It is one of your body’s most essential nutrients. 

On average, your body contains about 10-12 gallons of water, and it's essential for your cells to keep functioning.

The safest way to ensure you're getting enough water, according to the Academy of Nutrition and Dietetics, is to drink at least eight 8 ounce glasses (or 64 fluid ounces) of water per day. 

Wondering if you are drinking enough fluid? Besides feeling thirsty you can also check your urine. If your urine is pale or almost colorless, you are drinking enough. 

Often, thirst is mistaken for hunger, so you can avoid overeating, by simply staying hydrated.

Try drinking mostly water and fluids with no or few calories. Keep bottled water in your car and a large pitcher in your refrigerator. Carry a water bottle with you at all times or leave a cup on your desk as a visual reminder. 

A great way to begin your journey to eight glasses a day is to drink one glass in the morning when you get up, and another after dinner, before bed. 

This method will not only increase your consumption of water, it will remind you to end eating for the night before you settle in for much needed rest. 

So, drink to your health!

Did you complete your assigned stretching program today?

Stretching is a vital part of fitness.

It is also one of the most important things you can do to feel great every day. Flexibility exercises maintain joint range of motion and reduce the risk of injury, muscle soreness, and improve athletic performance while decreasing the risk of activity ­based injuries.

Like strength training, all major muscle groups should be included in your stretching program. Your stretching routine will relieve muscle tension throughout your body, improving blood and energy flow. 

Take time to stretch thoroughly and don't hurry.

Proper stretching involves breathing normally and holding a stretch for 20 to 30 seconds. This may be the best 5 minutes of your day. Don't miss it! You may come to enjoy this ritual.