You have been jogging for 20 minutes. You are hot and sweaty, and you are beginning to get tired. What is the problem? The most likely answer is that you are beginning to feel the effects of dehydration. Generally, the average person is not 100 percent hydrated. Add exercise and a warm climate, and it spells dehydration in a big way. Do not depend on thirst as a signal to avoid dehydration. Your body’s drive to drink is not nearly as powerful as its drive to eat, and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often.
How much should you drink?
Follow these guidelines:
Before exercise: Drink one to two cups of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise: Drink one-half to one cup every 15 – 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact the fuller your stomach is, the faster it will empty.
After Exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
In hot, humid weather, you need to drink more than usual. But do not forget that dehydration also occurs during cold weather exercise – you body temperature rises, and you still lose water through perspiration and respirations.
What should you drink?
Should you just reach for the water bottle when you need to hydrate, or are sports drinks better?
The answer to this question depends on how much and how hard you exercise – and how much you like water.
The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. If you exercise less than one hour, water should be fine. If you exercise longer than one hour, the fluid should also supply energy to your working muscles. In this case, drink about two to four cups per hour of fluids with carbohydrate concentration of 4 to 8 percent (Most sports drinks fall into this category.
What about the sodium in most sports drink? The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings – do not worry about restricting the sodium in your food immediately after running a marathon.
If you are participating in an ultra-endurance event that lasts fours or more, you should consume a sports drink that contains sodium. 50 to 120 milligrams consumed during exercise should be efficient. (Sodium content in sports drinks can range from 8 to 116 milligrams)
If you are just an average exerciser, you might think sodium in drinks is just a waste. However, sodium may play a different role for you. Sodium helps your body absorb fluid, and along with sugar, sodium may enhance a drink’s taste, which can encourage you to drink more.
Therefore, if you are an avid water drinker, you will benefit little from using a sports drink unless you are exercising for at least one hour. However, if you do not like water, sports drinks that taste good and contain less than 8 per cent carbohydrate and some sodium might offer you a performance advantage. At the very least, if they encourage you to drink more, they would have done their job.
Monday, September 15, 2008
NUTRITIONAL CLEANSING: AS A WAY OF MAINTAINING HEALTHY LIVING
Nutritional cleansing is a process whereby we simultaneously cleanse and replenish the body internally. This is so important because most of us have many impurities in our body and we are naturally depleted. This combination is like an accident waiting to happen! In this state, our bodies tend to retain extra water and fat as a way to dilute toxins. Our energy levels will drop as cellular efficiency decreases. Nutritionally depleted bodies are not well equipped to undertake the process of cleansing the body internally – a vicious cycle indeed.
Most of us have already heard something about cleansing. Fasting has been a part of most of the world’s major religions. The challenge is that most of us do not have the ability to divest ourselves of our worldly obligations and commit a week to completely relax and fast. In addition, in our depleted and stressful state, a radical fast can overwhelm our organs of elimination, producing uncomfortable symptoms including severe headaches, itching, aches and weakness. Fortunately, there is a way out of this conundrum! We can cleanse and replenish at the same time – a dual process of nutritional cleansing, you may say!
There are transformational evidences of nutritional cleansing which include – energy levels rise, mental clarity increases, mood swings level out and hope is renewed. But that’s not all. Lean muscle mass increases, while extra fat and water are no longer necessary. It is not uncommon for people to need a whole new wardrobe after only a month or two of nutritional cleansing. With nutritional cleansing, the body’s own healing power is liberated and lives seem to be changed at a very deep level.
It is often difficult for people to believe this is possible. But studies have shown that the synergy of high-quality easily absorbable protein, essential fatty acids, low-glycerin carbohydrates, vitamins, macro-minerals and ionic trace minerals, fiber, good bacteria, enzymes, naturally occurring folic acid, healing and cleansing herbs and generous amounts of high quality water combined with moderate caloric restriction and the avoidance of foods that tend to trigger an inflammatory response produce these amazing results.
Suggestions for Effective Nutritional Cleansing
Use a protein powder that is undernatured and that comes from grass fed cows as a good protein source. This will ensure maximum bio-availability and effectiveness. Make sure you are getting plenty of essential fatty acids. Monitor the quality and quantity of your carbohydrate intake by keeping your carbohydrate intake by keeping your carbohydrate count between 100 and 150 grams per day of the following foods – all green vegetables, beans, berries, apples and small amounts of whole grains (if you are not sensitive to them), and sweet potatoes. These low-moderate glycerin carbohydrates will help to re-establish proper insulin response. Drink at least one ounce of water per day for every two pounds of body weight. Consider supplementing with a good multiple vitamins and mineral and vitamin supplement that includes enzymes and beneficial bacteria. Include herbs that are known for their cleansing properties. A good one is Aloe vera. Make sure you are getting at least 20-25 grams a day of a blend of soluble and insoluble fiber. This will help to ensure proper elimination of what your body is released. Use a blender to make your life easier as many nutritious and good tasting meals can be made easily and quickly with the help of a blender.
Most of us have already heard something about cleansing. Fasting has been a part of most of the world’s major religions. The challenge is that most of us do not have the ability to divest ourselves of our worldly obligations and commit a week to completely relax and fast. In addition, in our depleted and stressful state, a radical fast can overwhelm our organs of elimination, producing uncomfortable symptoms including severe headaches, itching, aches and weakness. Fortunately, there is a way out of this conundrum! We can cleanse and replenish at the same time – a dual process of nutritional cleansing, you may say!
There are transformational evidences of nutritional cleansing which include – energy levels rise, mental clarity increases, mood swings level out and hope is renewed. But that’s not all. Lean muscle mass increases, while extra fat and water are no longer necessary. It is not uncommon for people to need a whole new wardrobe after only a month or two of nutritional cleansing. With nutritional cleansing, the body’s own healing power is liberated and lives seem to be changed at a very deep level.
It is often difficult for people to believe this is possible. But studies have shown that the synergy of high-quality easily absorbable protein, essential fatty acids, low-glycerin carbohydrates, vitamins, macro-minerals and ionic trace minerals, fiber, good bacteria, enzymes, naturally occurring folic acid, healing and cleansing herbs and generous amounts of high quality water combined with moderate caloric restriction and the avoidance of foods that tend to trigger an inflammatory response produce these amazing results.
Suggestions for Effective Nutritional Cleansing
Use a protein powder that is undernatured and that comes from grass fed cows as a good protein source. This will ensure maximum bio-availability and effectiveness. Make sure you are getting plenty of essential fatty acids. Monitor the quality and quantity of your carbohydrate intake by keeping your carbohydrate intake by keeping your carbohydrate count between 100 and 150 grams per day of the following foods – all green vegetables, beans, berries, apples and small amounts of whole grains (if you are not sensitive to them), and sweet potatoes. These low-moderate glycerin carbohydrates will help to re-establish proper insulin response. Drink at least one ounce of water per day for every two pounds of body weight. Consider supplementing with a good multiple vitamins and mineral and vitamin supplement that includes enzymes and beneficial bacteria. Include herbs that are known for their cleansing properties. A good one is Aloe vera. Make sure you are getting at least 20-25 grams a day of a blend of soluble and insoluble fiber. This will help to ensure proper elimination of what your body is released. Use a blender to make your life easier as many nutritious and good tasting meals can be made easily and quickly with the help of a blender.
Friday, September 12, 2008
WHY MANY WEIGHT LOSS PROGRAMS FAIL
Millions of people across the world are trying to lose weight without much success. There are many reasons for this failure, although most would rather give up than fix their mistakes. Weight loss is hard! Without a little patience and knowledge about nutrition and exercise, your best weight loss plan may crumble. Learning the top reasons why weight loss plans fails is important so that you do not make these mistakes in your own life.
1. Many weight loss plans fail because the people trying to lose weight follow too strict a diet. When you cut back you calories, you will burn more than you eat, so you will lose weight. If you do this gradually, then yes, it works like a charm. However, if you suddenly cut too many, you won’t lose any weight at all because your metabolism will slow down. You may also put yourself at danger for not getting enough of the vitamins, minerals, proteins and other nutrients you need every single day in order to stay healthy.
2. Another common mistake is trying to go at weight loss alone. Everything you do regarding weight loss, from dieting to exercising will be a hundred times easier if you have a partner because you will push each other not to quit. Working with a support system on a large scale is also important. Your friends and family should know that you are attempting to lose weight so that they can help you on the process and not tempt you by doing things like baking you cookies or taking up your gym time. Also, remember that professionals, like doctors and trainers, should come into the weight loss plan to help you shed the pounds.
3. Setting unrealistic goals is another good way to fail at a weight loss plan. When you set goals that you can’t easily reach, you push yourself to move forward and will feel successful even if you fall short. However, when you set impossible goals, you will find that you are easily frustrated. Don’t weigh in everyday, don’t completely cut out all of the foods you eat on a regular basis, and don’t exercise too much right away. Gradually build up to reaching the goals you really want for your life, but smart out with smaller ideas.
4. Lastly, simply know yourself. Weight loss plans fail when you attempt to be something you are not. Maybe you have wide hips – a weight loss plan won’t completely change that, for example. You have to be happy with yourself on the inside before you change things on the outside in order to succeed at losing weight.
1. Many weight loss plans fail because the people trying to lose weight follow too strict a diet. When you cut back you calories, you will burn more than you eat, so you will lose weight. If you do this gradually, then yes, it works like a charm. However, if you suddenly cut too many, you won’t lose any weight at all because your metabolism will slow down. You may also put yourself at danger for not getting enough of the vitamins, minerals, proteins and other nutrients you need every single day in order to stay healthy.
2. Another common mistake is trying to go at weight loss alone. Everything you do regarding weight loss, from dieting to exercising will be a hundred times easier if you have a partner because you will push each other not to quit. Working with a support system on a large scale is also important. Your friends and family should know that you are attempting to lose weight so that they can help you on the process and not tempt you by doing things like baking you cookies or taking up your gym time. Also, remember that professionals, like doctors and trainers, should come into the weight loss plan to help you shed the pounds.
3. Setting unrealistic goals is another good way to fail at a weight loss plan. When you set goals that you can’t easily reach, you push yourself to move forward and will feel successful even if you fall short. However, when you set impossible goals, you will find that you are easily frustrated. Don’t weigh in everyday, don’t completely cut out all of the foods you eat on a regular basis, and don’t exercise too much right away. Gradually build up to reaching the goals you really want for your life, but smart out with smaller ideas.
4. Lastly, simply know yourself. Weight loss plans fail when you attempt to be something you are not. Maybe you have wide hips – a weight loss plan won’t completely change that, for example. You have to be happy with yourself on the inside before you change things on the outside in order to succeed at losing weight.
KEEPING A FOOD DIARY
When you are trying to lose weight, one of the smartest and easiest steps you can take is to keep a food diary. A food diary is just like what it sounds – a notebook in which you record your daily food intake. You can keep track of a number of things in your food diary or you can keep it simple, but in either case, this is a great way in which to help yourself stick to a weight loss plan.
There are a number of pieces of information you can record in your food diary. First, consider just listing your daily menu. This will help you actually see what you eat on any given day and notice patterns of unhealthy eating that you never considered before. Some like to also record calories, protein, fiber, fat and other nutrients. Portion size may be recorded as well. If you truly want to use diary format, you can also list the reasons you are eating other than hunger, the cravings you experience, and your feelings about your diet on any given day. It is your diary, so do what is right for you.
When you start a food diary, keep in mind that you don’t have to keep a traditional journal by the bed with a lock and key. You can use whatever kind of recording and writing tools you like best. For some people, the traditional journal or just a plain notebooks works fine. You can also keep a food diary on your computer. Simply open up a word processing program and keep the icon on your desktop. Others like to use Excel or other data entry programs, which help quiet a lot when it comes to adding totals at the end of the day. You can keep your food diary on a laptop or palm pilot, or slip a notebook into your bag during the day – whatever works best for your lifestyle.
Remember to update your food diary every day and review it at the end of each week in order to track your progress. You may wish to note in your diary when you hit certain weight loss goals or when you gain weight in order to look for causes. You can show your diary to professionals to make sure that you are staying healthy as well. Food diaries work great for many people, so you should consider starting one today in order to lose the most weight possible.
There are a number of pieces of information you can record in your food diary. First, consider just listing your daily menu. This will help you actually see what you eat on any given day and notice patterns of unhealthy eating that you never considered before. Some like to also record calories, protein, fiber, fat and other nutrients. Portion size may be recorded as well. If you truly want to use diary format, you can also list the reasons you are eating other than hunger, the cravings you experience, and your feelings about your diet on any given day. It is your diary, so do what is right for you.
When you start a food diary, keep in mind that you don’t have to keep a traditional journal by the bed with a lock and key. You can use whatever kind of recording and writing tools you like best. For some people, the traditional journal or just a plain notebooks works fine. You can also keep a food diary on your computer. Simply open up a word processing program and keep the icon on your desktop. Others like to use Excel or other data entry programs, which help quiet a lot when it comes to adding totals at the end of the day. You can keep your food diary on a laptop or palm pilot, or slip a notebook into your bag during the day – whatever works best for your lifestyle.
Remember to update your food diary every day and review it at the end of each week in order to track your progress. You may wish to note in your diary when you hit certain weight loss goals or when you gain weight in order to look for causes. You can show your diary to professionals to make sure that you are staying healthy as well. Food diaries work great for many people, so you should consider starting one today in order to lose the most weight possible.
AN EASY WAY OUT OF EXERCISING? GASTRIC BYPASS SURGERY
For people consumed with losing weight, surgery may seem like an easy option. Gastric bypass surgery has helped a number of people and has come to light in recent years due to a number of celebrities receiving this procedure. Although a gastric bypass surgery may seem like an easy way to shed unwanted pounds, it is actually a very serious weight loss method and is not for most people. You should only consider gastric bypass surgery if you are very significantly overweight and need to lose the weight for medical reasons rather than for cosmetic reasons.
Gastric bypass, which is also known as stapling one’s stomach, works by decreasing the amount of food that can be held in the stomach. You lose weight because the food bypasses a part of the small intestine and decreases stomach size, which means that you physically can’t eat as much without vomiting. You also don’t absorb calories as readily, allowing these foods to leave the body naturally instead.
Before you choose gastric bypass surgery, you should consider all other options. First, try losing weight on your own using diet and exercise. This requires lots of will power, but is much easier and safer than gastric bypass surgery. You can also talk to your doctor about medications that could possibly help you lose weight and alternative therapy techniques, like acupuncture and hypnosis.
If you and your doctor do decide that gastric bypass surgery is right for you, start by losing some weight on your own. The more weight you can lose through diet and exercise, the easier the surgery will be on your body. You should follow all of your doctor’s recommendations at this point to get yourself ready for surgery.
After the surgery, you will also need to continue diet control and exercise, complete physical therapy, and take any prescriptions your doctor tells you to take. The work you do after the surgery will help you to lose the weight you want to lose, and this work is not easy.
Gastric bypass surgery simply isn’t for everyone. Statistics show that as many as 10% of the people receiving gastric bypass surgery have medical complications, and even though these risks are decreasing with new technology, this is still a danger. Side effects could include infection, hernia, ulcers, blood clots, complications during the surgery, and even death. Make sure this is what you really need before you decide to go through with any type of procedure to help you lose weight.
Gastric bypass, which is also known as stapling one’s stomach, works by decreasing the amount of food that can be held in the stomach. You lose weight because the food bypasses a part of the small intestine and decreases stomach size, which means that you physically can’t eat as much without vomiting. You also don’t absorb calories as readily, allowing these foods to leave the body naturally instead.
Before you choose gastric bypass surgery, you should consider all other options. First, try losing weight on your own using diet and exercise. This requires lots of will power, but is much easier and safer than gastric bypass surgery. You can also talk to your doctor about medications that could possibly help you lose weight and alternative therapy techniques, like acupuncture and hypnosis.
If you and your doctor do decide that gastric bypass surgery is right for you, start by losing some weight on your own. The more weight you can lose through diet and exercise, the easier the surgery will be on your body. You should follow all of your doctor’s recommendations at this point to get yourself ready for surgery.
After the surgery, you will also need to continue diet control and exercise, complete physical therapy, and take any prescriptions your doctor tells you to take. The work you do after the surgery will help you to lose the weight you want to lose, and this work is not easy.
Gastric bypass surgery simply isn’t for everyone. Statistics show that as many as 10% of the people receiving gastric bypass surgery have medical complications, and even though these risks are decreasing with new technology, this is still a danger. Side effects could include infection, hernia, ulcers, blood clots, complications during the surgery, and even death. Make sure this is what you really need before you decide to go through with any type of procedure to help you lose weight.
HATE EXERCISING? SOME WORKOUT TIPS FOR YOU
Some people seem to hate exercising. However, exercising is a crucial part of a healthy lifestyle, and without it you definitely will not be able to lose weight. There are certain tips, however, for learning to love exercising, even if you truly hate it.
First, try finding some exercises that you like to do. Of course, you should work out all of your body, but if absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to run – you can replace it with cycling or swimming. Find the exercise you like to do and your workout will seem more enjoyable right away.
You can also find other activities you like to do and make them work for your body. For example, if you like working on your garden, try doing some exercising by raking or mowing your yard by hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter what you like to do, you can find ways to get some exercise. Thanks to the introduction of online video games, which you can combine with exercises.
Another great tip to liking exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t absolutely love exercising. With a partner, you can have fun as well, trying things like tennis or challenging one another to meet certain goals. Trainers can also provide this for you, as well as show you new and fun exercises to help you avoid getting bored or feeling overwhelmed at the gym.
Lastly, try taking some classes. Exercising classes are a great way to meet new people, learn new exercises, stay motivated and above all, have fun. Most gyms offer low-cost or free exercise classes with membership or you can check out options at our local community center.
Staying motivated if you hate exercising can be hard, but set goals and don’t quit. You need to exercise as well as diet if you really want to lose weight. Make exercise fun and it won’t seem like such a chore.
First, try finding some exercises that you like to do. Of course, you should work out all of your body, but if absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to run – you can replace it with cycling or swimming. Find the exercise you like to do and your workout will seem more enjoyable right away.
You can also find other activities you like to do and make them work for your body. For example, if you like working on your garden, try doing some exercising by raking or mowing your yard by hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter what you like to do, you can find ways to get some exercise. Thanks to the introduction of online video games, which you can combine with exercises.
Another great tip to liking exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t absolutely love exercising. With a partner, you can have fun as well, trying things like tennis or challenging one another to meet certain goals. Trainers can also provide this for you, as well as show you new and fun exercises to help you avoid getting bored or feeling overwhelmed at the gym.
Lastly, try taking some classes. Exercising classes are a great way to meet new people, learn new exercises, stay motivated and above all, have fun. Most gyms offer low-cost or free exercise classes with membership or you can check out options at our local community center.
Staying motivated if you hate exercising can be hard, but set goals and don’t quit. You need to exercise as well as diet if you really want to lose weight. Make exercise fun and it won’t seem like such a chore.
Tuesday, September 9, 2008
FIVE TIPS TO AVOID HOLIDAY WEIGHT GAIN
If you are working on a weight loss plan, one of the most difficult times of the year can be the holidays. Around Christmas and New Years, the parties and meals you will attend will include foods that are high in fat and calories and low in nutrition. Fortunately, by following these five tips you can stick to your weight loss plan even as visions of sugarplums dance in your head.
1. Avoid the alcohol. Cocktails and beer are usually served at holiday parties, but they can be full of calories. When you drink, you also have a decreased will power when it comes to saying no to other holiday foods and your appetite will be stimulated, so you will eat even more than you normally would eat at a party. Having one drink on a special occasion may be fine, but don’t overdo it every time you head out to celebrate the season.
2. To stick to your plans during the holiday season, you may fashionable show up late after you have already eaten a meal. If you do this, you won’t feel pressured to eat an entire meal of junk foods or snack on cookies or hot chocolate. Of course, showing up late may be insulting at smaller parties, so make sure you are not rude to the party host.
3. Use the holidays to get outside as well. You can play in the snow if the weather allows, which actually burns tons of calories. Walking up the hill to sled and having a snowball fight are great ways to get your heart pumping as well as work off those candy calories.
4. If the weather isn’t cold or snowy, use your time to head to the mall. When gift shopping, make a number of laps around the malls and take the stairs instead of the elevator. Keep this in mind at parties as well – get up and move around as much as possible. Christmas caroling is also a great way to stay off of your rear. This will allow to you to do some walking while spreading the holiday cheer.
5. Avoid gifts of food. Of course, you can’t tell people what to buy for you, but if you find yourself with a bunch of brownies or boxes of chocolates, why not share the love? You can take these products to work and share with colleagues who would want them or even donate unopened items to your local food bank.
These tips keep you staying slim, even as you are surrounded by goodies.
1. Avoid the alcohol. Cocktails and beer are usually served at holiday parties, but they can be full of calories. When you drink, you also have a decreased will power when it comes to saying no to other holiday foods and your appetite will be stimulated, so you will eat even more than you normally would eat at a party. Having one drink on a special occasion may be fine, but don’t overdo it every time you head out to celebrate the season.
2. To stick to your plans during the holiday season, you may fashionable show up late after you have already eaten a meal. If you do this, you won’t feel pressured to eat an entire meal of junk foods or snack on cookies or hot chocolate. Of course, showing up late may be insulting at smaller parties, so make sure you are not rude to the party host.
3. Use the holidays to get outside as well. You can play in the snow if the weather allows, which actually burns tons of calories. Walking up the hill to sled and having a snowball fight are great ways to get your heart pumping as well as work off those candy calories.
4. If the weather isn’t cold or snowy, use your time to head to the mall. When gift shopping, make a number of laps around the malls and take the stairs instead of the elevator. Keep this in mind at parties as well – get up and move around as much as possible. Christmas caroling is also a great way to stay off of your rear. This will allow to you to do some walking while spreading the holiday cheer.
5. Avoid gifts of food. Of course, you can’t tell people what to buy for you, but if you find yourself with a bunch of brownies or boxes of chocolates, why not share the love? You can take these products to work and share with colleagues who would want them or even donate unopened items to your local food bank.
These tips keep you staying slim, even as you are surrounded by goodies.
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