Archive for the ‘Water’ Category

Got Electrolytes?

Tuesday, July 28th, 2009

Electrolytes are minerals (primarily sodium, potassium, calcium, magnesium, chloride, bicarbonate, phosphate, and sulfate) that are essential to our bodies. They regulate cell, organ, nerve, and muscle function, blood pressure, blood pH and much more; yet they are probably the most neglected nutrients in people that engage in outdoor exercise/activities. Exercising outdoors can be dangerous, especially in this hot Arizona heat. Excessive sweating can cause an imbalance in electrolytes which could lead to a serious heat related illness; this is why it’s important to replenish lost electrolytes. Taking an electrolyte supplement is one way to replenish these vital minerals. They can be purchased at just about any health food/supplement location, e.g., Hi-Health, GNC, The Vitamin Shoppe, etc.

This About.com article is a great resource for further reading “Hot Weather Exercise Safety”.

Surround yourself with more of what you want.

Monday, February 16th, 2009

Someone once told me that if you want to succeed at anything in life, you have to surround yourself with more of what you want. The same applies for being healthy and fit. The more you are around it…the more of it you will become. Keep unhealthy food choices around your kitchen, and that’s just what you will become. Keep healthy choices, e.g., lean proteins, low glycemic carbohydrates, water, etc. …and you’ll start looking and feeling better. Lounge around on your “Lazy-Boy” procrastinating all day…stay lazy and fat. Adopt a fitness program and become more active…get lean and fit.

Here are some healthy examples you can SURROUND yourself with:

- Healthy food choices (lean proteins and low glycemic carbs)
- Photos of a physique which you admire
- Healthy and fit individuals (they usually have healthy habits)
- Positive friends and family
- Water (make it your primary source of fluid intake)
- Fitness magazines (get educated on fitness and nutrition)

If you live your life around what you want or want to become…you’ll eventually get it or become it.

Weight Loss Tips – small changes that make a BIG difference

Saturday, July 28th, 2007

Here are some simple changes that will make a BIG difference in your fat loss success.

Tips 1-5:

1. Keep a journal – keeping a log of your nutritional intake is a proven method for weight loss. Most individuals have no idea of their daily caloric intake.
2. Drink plenty of water – Keeping your body hydrated is often overlooked when trying to lose weight. As you burn fat your body releases toxins; water helps to flush these toxins out of the body.
3. Eat breakfast – After a 6-8 hour sleep session, your body is ready for nutrition; lean proteins, complex carbs, and water. Starting your day off with a healthy breakfast will give you energy and provide your muscles with the nutrition they missed out on while you were resting.
4. Don’t skip meals - Skipping meals will slow your metabolism down. Keep a steady metabolic rate by eating often; every 3-4 hours.
5. Resistance train – Exercising with weights will increase muscle mass. The more muscle….the faster your metabolism.

Tips 6-10:

6. Avoid high fructose corn syrup – Look at the ingredient listing under the nutritional facts label. If it contains high fructose corn syrup…avoid it.
7. Don’t wait until you’re hungry – If you wait until you are hungry to eat, you’re more likely to OVEREAT. Eat small frequent meals throughout the day; this will help keep your metabolism on a fast burn throughout the day.
8. Visualize – Keep a constant visualization of how you want to look. Cut out pictures for inspiration and post them as reminders to keep you on track.
9. Prepare your food in advance – Cook 2-3 days worth of meals in advanve; have them readily available. This is one of the biggest reasons people fail on diets. Lack of preparation.
10. Make a calendar – Plan your weekly exercise activities on a calendar. At the end of the week you will feel a sense of accomplishment…or not (if you didn’t hit your planned weekly goals).

Are you drinking enough water for Arizona’s hot climate?

Thursday, May 10th, 2007

Your body is made up of mostly water (approx. 60-70 percent). It uses water in every cell and organ function; this makes it one of the most essential nutrients. It is important to keep hydrated so that your body can function at its peak. The average adult should consume around 50 ounces of water per 100 pounds of body weight. However, when you sweat from activities such as exercise or being outdoors in hot climates like Phoenix, Arizona…your body requires more water.

Here are a few roles in which water plays a part in:

  • digestion and absorption of food
  • regulation of body temperature and blood circulation
  • regulation of metabolism
  • nutrient and oxygen transprotation throughout the body
  • weight loss (drinking water metabolizes stored fats and helps maintain lean muscle)