Two children drinking from water fountain
dehydration, Drinking Water, Kids, Kids Health

Dehydration in Kids

Children are very prone to dehydration. We often work hard at making sure our kids eat their meals and snacks but hydration often gets overlooked.

Children are even more prone to dehydration because of their size, activity level, often lack of interest in drinking fluids, as well as dealing with sensitive taste buds.

If you notice that your child is not urinating frequently and/or their urine is of a darker color and has a strong smell, your child is probably dehydrated. Dehydration can show itself as constipation, low energy, crankiness, nausea, dry mouth, dry skin, lack of tears, skin that does not bounce back when pinched, sunken eyes, diarrhea, urinary tract infections, and even headaches, to name a few!

One of the best ways to help with hydrating the body is to encourage the consumption of vegetables and fruit, especially fruit. Fruits are jam-packed with micro-nutrients and lots of water.

Easy ways to encourage fruit eating, is to:

. Lead by example! Eat fruits often and find creative ways to eat more fruits and to try new fruits

. Incorporate fruits into meals as salsas, in salads, as toppings on desserts etc.

. One of my favorite ways and it works very well. Leave cut up pieces of fruit in the reach of children. When my daughter has friends over for a sleepover for example, in the morning I knock on the bedroom door and say something fun like “Room Service” and deliver a plate of various fruits cut up. They always eat it! They may not eat the whole plate but they always eat quite a bit.

. Make fruit bowls. Take a banana and chop it up in small pieces or even mash it and then add any other chopped fruit that you like. I change it up all the time and add things like chopped apples, berries, pears, melon and whatever I feel like. I even sometimes drizzle maple syrup or honey on top for added nutrients and for more deliciousness. I have not met a person yet, child or adult, who can resist my fruit bowls. When you make them into bowls like this it is like eating something substantial and the taste is incredible!

. Make fruit smoothies and homemade fruit juices. There are tonnes of recipes if you search Pinterest or Google. I saw one the other day where you put frozen pineapple and orange juice and it looked amazing!

. And on that note, keep bags of frozen fruits in your freezer and let the kids go at it. My daughter loves to make smoothie concoctions with her friends and they have a lot of fun doing it. Frozen fruits make it really easy.

. Lemon water is a GREAT way to hydrate the body. In the morning juice a half of a lemon, add hot water and a bit of honey in a large cup or tea pot and let it sit for a minute. This is the BEST way to start the day. It wakes up and energizes the liver, provides micro-nutrients like vitamins and minerals, and hydrates the body big time! It is a great source of Vitamin C too. Anytime you can add lemons or the juice of lemons to your child’s diet, it’s a big win! Squeeze lemons on salads and even vegetables and other foods. Lemon helps to kill bacteria and also enhances the flavors in food. You can’t go wrong with lemons ever!

Lemon and honey water

As a side note, as a Nutritionist who is also a forever learner and education seeker, I can say with complete confidence that I NEVER worry about the sugar in fruit, if that is something that comes to mind. The natural sugars in fruit are necessary for the brain and the liver to function properly. People are suffering out there because a lack of this natural sugar!!!! And let’s face it, it is almost impossible to have our kids overeat the healthy stuff, so I just work at ‘more’… getting in more of the good stuff.

I hope you found this post on hydration helpful and happy fruit chopping! πŸ™‚

Maggie Holbik.com is a Board Certified Nutritionist, Registered Nutritional Therapist, Natural Nutrition Clinical Practitioner, and Certified Life Coach who loves being a Mom to her daughter Sivanna Roses… as a side note Sivanna is working on a presentation for school called “Healthy Eating” and her mom is quite proud of this. πŸ™‚ Oh ya!

My favorite non-toxic cleaner, SNAP All Purpose Natural Concentrate… great for washing veggies!

hands of a dad, mom and baby together
Kindness, self-care, self-love, Your Amazing Life

Tenderness & Kindness

Tenderness is a quality that will take you a long way in life.

When I saw this picture of the three hands, all I could think and feel was ‘tenderness’.


The synonyms of tenderness which are also beautiful:
affection, fondness, love, devotion, lovingkindness, emotion, 
sentiment, sentimentality,

I think my favorite synonym is the ‘lovingkindness’ one. Tenderness and loving-kindness are two beautiful gifts that we can give to both ourselves and others. If we treat all people through these two attributes, the world will be a much kinder and more peaceful world where love can shine through.

Be Kind

Be kind to yourself. Be kind to others. Be kind to animals. Be kind to plants. Be kind to the earth. The list of ways to practice kindness and tenderness are endless but it starts with tenderness for oneself. When one can feel the frequency of kindness toward oneself and experience its effects, one can project kindness out into the world. It’s kind of like a flashlight. When you charge your own kindness batteries you are able to project your light of kindness onto others. πŸ™‚

Our greatest strength lies in the gentleness and tenderness of our heart.

rumi

A yellow rose


A mother’s arms are made of tenderness and children sleep soundly in them.

Victor Hugo
Depression & Anxiety, Happy Heart, Healthy Aging, Pets, Your Amazing Life

Pets Boost Happiness

It’s no surprise that pets help to boost happiness. Not only can they be cute, cuddly, and affectionate, but they love us unconditionally!

As of late, I am delighted to hear from friends and colleagues who have recently opened their mind up to the gift of having a pet. It’s a gift for both the animal and the pet owner. Truly a win-win for all when a pet is welcomed into a loving, caring, and healthy home.

A new trend is emerging where pets are even allowed in some workplaces. I work mostly from home and just this morning, while writing, I was so grateful to have my cat Bella cuddled up in my lap while I tapped away at the keyboard. In between petting her of course. πŸ™‚ So I think the workplace idea, when it is able to be both conducive to the work environment and adaptable, is a great idea!

My Bella trying to nap with that “Don’t bug me look….” lol

Animals can help reduce stress, lower blood pressure, and increase social interaction and physical activity. They are also really good companions for the elderly. They provide a loving and interactive presence for those who can no longer get out and interact with others due to age and mobility. They also don’t worry about tomorrow, which can be a very scary concept for an older person.

Pets can also have an astounding effect on symptoms of depression and feelings of loneliness.  When one has someone else to care for and to love, a person’s entire world and viewpoint can shift from that of lack and loneliness to one of compassion and purpose.

Finding ways to have more compassion for people and animals is a huge catalyst to having more peace and love in life. I have recently written a blog post on Compassion over at my main blog. Here is the link if you would like to read it:

For those that already have a pet or pets, it’s no surprise that 98% of pet owners consider their pet to be a member of the family. Both pets and therapy animals can help alleviate stress, anxiety, depression, lack of purpose, and feelings of loneliness and social isolation. Interactions with animals can help people manage long-term mental health conditions, as well as boost happiness and JOY through day to day interactions with these adorable creatures.

What about you? Have you always wanted a pet? Or are you en-JOYing the ones you have? Please drop a comment in the comment area and let’s share our JOY of pets and support the idea of providing loving homes to these gifts of pure unconditional and unbridled love! If you have ever come home to a dog so happy to see you, you will know what the term ‘unbridled love’ really means. πŸ™‚

Unbridled: uncontrolled; unconstrained.”a moment of unbridled ambition”

synonyms:unrestrained, unconstrained, uncontrolled, uninhibited, unrestricted, unchecked, uncurbed, rampant, runaway, irrepressible, unstoppable, uncontainable, unquenchable

While writing this blog post I reached out to my friends on FB for some of their best pet pics and below are a few of these adorable pics for us to En-JOY! πŸ™‚

Maggie Holbik.com is a Certified Life Coach, Board Certified Nutritionist and lover of life and anything living like plants and animals. She believes in love and love between all creatures and living things.

Stress, Vitamin C, Vitamins for the Body

Vitamin C & Stress

April is National Stress Awareness month and yesterday I was doing an online hangout with the lovely ladies over at Aging But Dangerous:
https://www.agingbutdangerous.com/ FB: https://www.facebook.com/agingbutdangerous/

As their go-to nutritionist, the topic we were talking about was stress. Stress really is the number one killer and is an underlying predator of all of life’s challenges and the diseases we face like heart disease, anxiety, diabetes and more.

The dictionary definition of stress is

1.pressure or tension exerted on a material object.”the distribution of stress is uniform across the bar” synonyms: pressure, tension, strain, tightness, tautness; rare tensity” the distribution of stress is uniform across the bar”

2.a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.”he’s obviously under a lot of stress

What is interesting to note is that stress is not just emotional and having to do with the mind. Stress on the body comes from overwork, overuse, abuse, neglect, poor nutrition, deficiencies, lack of sleep, etc. etc. etc. You get the idea.

One way to help with stress is with Vitamin C. Yep good old Vitamin C is VERY beneficial for stress. According to an article from Psychology Today, in 2003:

“People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. What’s more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.

In one study German researchers subjected 120 people to a sure-fire stressorβ€”a public speaking task combined with math problems. Half of those studied were given 1,000 mg of vitamin C. Such signs of stress as elevated levels of the stress hormone cortisol and high blood pressure were significantly greater in those who did not get the vitamin supplement. Those who got vitamin C reported that they felt less stressed when they got the vitamin.”

Our adrenal glands also play a key role in stress response by secreting the hormones adrenaline, aldosterone, and cortisol. Our adrenals will secrete vitamin C as a response to stress. Vitamin C stores can be depleted very easily and rapidly when individuals are under constant stress.

Research has also shown that those supplementing with Vitamin C (ascorbic acid) demonstrate lower blood pressure, faster salivary cortisol recovery, and better subjective stress responses.

Vitamin C has been linked to many impressive health benefits beyond helping with the common cold, such as boosting antioxidant levels, reducing blood pressure, reducing heart disease risk, protecting against gout attacks, improving iron absorption, boosting immunity and reducing dementia risk.


Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements. Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake and maximize all of the benefits of using vitamin c in stress management and in betterment of your overall health and wellness.

I have three preferred brands that I use with my clients. One is a drinkable supplement that comes in an Isotonic form, which means it is highly bio-available to the body and is pleasant to drink. (available to USA & Canada & Other Countries that are Applicable) The second is for my Canadian clients (this is a Canadian owned and operated company SISU) and is in tablet form and is Ester-C, the only form of vitamin C that delivers 24-HOUR IMMUNE Support. It is also better absorbed and more bioavailable due to the active vitamin C metabolites only found in Ester-C. It is also non-acidic and gentle on the stomach.

And thirdly, for my USA clients I recommend this brand of Ester C that also has Quercetin, which is a flavonoid present in many fruits and vegetables. Due to its antioxidant and other properties, it has a variety of health benefits

All three of these products offer both quality and exceptional delivery capabilities. It really comes down to preference as to what is best for your lifestyle. I have clients who love to make a morning cocktail and drink their vitamins customized to their needs and then they start their day. And then I have clients who prefer staggering out their intake and taking their vitamins in stages throughout the day, as well as clients who prefer to drink their vitamins and those who prefer to pop a pill or swallow a capsule. There is no right or wrong way, only what works for the individual in that they will take them, so that they get the benefit. πŸ™‚

Here are the links to my three recommendations:

USA Quality Source of Ester-C with Quercetin

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Canadian Ester-C 1000 mg

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I hope you found this post beneficial and if you are looking for more ways to help with stress, here are some prior posts that I have done on the topic of stress.

Maggie Holbik.com is a Board Certified Nutritionist, Registered Nutritional Therapist, Natural Nutrition Clinical Practitioner, Certified Life Coach and member in good standing of the Canadian Association of Natural Nutritional Practitioners. Maggie has been working with and recommending supplements for the past 25 years and is an avid learner in the field of health and wellness.